The Cereal Bowl Assassin Get Fit Plan

[Cereal_Bowl_Assassin]

October 30th, 2019-am

• 12 minutes to establish a moderate to heavy max of
  • 1 push press, 2 push jerks, 1 spilt jerk (finished at 235)
• Wod
  • 4 minute amrap of
    • 4 jerks (155..must clean weight from the floor)
    • 4 lateral burpees over barbell
  • Rest 2 minutes
    • 3 minute amrap of
    • 3 jerks(135)
    • 3 lateral over the bar burpees
• Conditioning
  • 10 sets of 100m sprints on true form runner
• PM session
  • 10 min emom of 3 pulls ups + 5 c2b pull ups
  • 10 min emom of 4 strict hspu and 8 hspu
  • 3 sets of 10 strict t2b and 20 ghd sit ups

 

[Cereal_Bowl_Assassin]

October 31st, 2019

• I wasnt sure if I was going to take a rest day or not since I worked out on Sunday and then took off on monday. But my mom dropped off some food I shouldnt have ate so I went to the gym to burn some of it off lol

Hypertrophy focus

• 6 sets of bench press(20,15,12,10,8,5) supersetted with 10 pull ups
• 5 sets incline barbell press(8 reps) superset with 1 arm row for 10 reps
• 5 sets of db flyes(12 reps)superset with 10 lat pulldown
• 5 sets of 10 dips, 12 db pull overs, 8 cable crossovers

Conditioning

• 50 minute bike ride

 

[PortCityProphet]

Looking like Ja Rule who overdosed on HGH

 

[-G$-]

breh...


20.4...


that shyt ain't for civilians...


let me know how you do

 

[Cereal_Bowl_Assassin]

November 1st, 2019
Strength
Deadlift
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM

Shoulder Press
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM

Conditioning
CrossFit Open 20.3 (repeat attempt)

• I actually did worse this time. Shoulders were shot

5x5-500m row repeats w/1 min rest

 

[Cereal_Bowl_Assassin]

breh...


20.4...


that shyt ain't for civilians...


let me know how you do

lol I'm doing it tomorrow. How did you do?

 

[-G$-]

lol I'm doing it tomorrow. How did you do?

Going in about 3 hours. Will post here after.

 

[Cereal_Bowl_Assassin]

November 2nd, 2019

• Open workout 20.4
  • 30 box jumps (24/20)
    15 clean and jerks, (95/65)
    30 box jumps (24/20)
    15 clean and jerks (135/85)
    30 box jumps (24/20)
    10 clean and jerks (185/115)
    30 single-leg squats
    10 clean and jerk (225/145)
    30 single-leg squats
    5 clean and jerks (275/175)
    30 single-leg squats
    5 clean and jerks (315/205)
    
    Time cap: 20 minutes
    

I got to one rep at 275 before the clock expired. My back got tight and my pistols are slow but this time last year I wasnt able to do one.

Satisfied with my performance but i have to get better

 

[-G$-]

I hit 4 of the c&js @ 225# @ 20 min

my pistols are terrible and took me about 5 full mins to get thru the first 30

better than I thought I would do though.

 

[detroitwalt]

November 2nd, 2019

• Open workout 20.4
  • 30 box jumps (24/20)
    15 clean and jerks, (95/65)
    30 box jumps (24/20)
    15 clean and jerks (135/85)
    30 box jumps (24/20)
    10 clean and jerks (185/115)
    30 single-leg squats
    10 clean and jerk (225/145)
    30 single-leg squats
    5 clean and jerks (275/175)
    30 single-leg squats
    5 clean and jerks (315/205)
    
    Time cap: 20 minutes

I got to one rep at 275 before the clock expired. My back got tight and my pistols are slow but this time last year I wasnt able to do one.

Satisfied with my performance but i have to get better

What did you do to be able to do pistols? Those and HSPUs are the 2 moves I want to be able to do. HSPUs will have to wait because of a bum shoulder.

 

[Cereal_Bowl_Assassin]

What did you do to be able to do pistols? Those and HSPUs are the 2 moves I want to be able to do. HSPUs will have to wait because of a bum shoulder.

Well for me the first issue was to lose weight lol. Second I try to stretch everyday at night or at least 5 times a week before I go to sleep. Imo mobility holds a lot of people back from doing pistoks

 

[detroitwalt]

Well for me the first issue was to lose weight lol. Second I try to stretch everyday at night or at least 5 times a week before I go to sleep. Imo mobility holds a lot of people back from doing pistoks

Can you give any stretching tips? How long do you hold each stretch and how long are your stretching sessions?

 

[Cereal_Bowl_Assassin]

Can you give any stretching tips? How long do you hold each stretch and how long are your stretching sessions?

I usually just goggle (or youtube) search stretches for a certain body part, throw some music on (sometimes blaze up lol) and hold various stretches for a minute or so.

The longest I've ever done was 40 minutes but usually they are around 10 minutes, with repeated stretches.

Rolling out the muscles works well too, but what really helped with my mobility was a cupping kit I got off of amazon for like 20 minutes. I swear by it because it helped with back tightness and helps me recover faster

 

[Cereal_Bowl_Assassin]

November 6th, 2019

• The past two days work got in the way so i didnt hit the gym at all and my body feels it....of course my food purchases didnt help either smh
• Gotta hit the gym today at least for 45 mins

 

[Cereal_Bowl_Assassin]

November 9th, 2019

• Open workout 20.5
  • For time, partitioned any way:
    40 muscle-ups
    80-cal. row
    120 wall-ball shots, 20-lb. ball to 10 ft.
    
    Time cap: 20 min
    

Had to do 40 pulls ups instead if 40 muscle ups because my mu arent efficient and instill had to shed some weight.

Finished at 16:45.​