Lower Body day

Squats 10 reps 225/275/295/315

One leg Sled 6 reps 3 plates

The exercise where you lower your body prostrate with your feet locked. 4 x 8

Killed the calves

Change up

I know, I am ever changing my mind on stuff. I had a talk with my wife last night wherein I realized that despite working really hard, and eating, for the most part, well. I haven't been losing weight. I don't know if the high intesity multivariable gig is meant for my body. Normally, when I workout, my Kalama genes kick in and in 3-4weeks I am very strong and my body composition changes quickly. This has not been the case with my adventures in Crossfitting type workouts.

I want to make it clear that I think CF is amazing. They are awesome, and will get people sick fit. I don't know if I just am so metabolically deranged that I don't get the results I should, or what. My confidence in the science and philosophies of training Crossfit style are as strong as ever. My faith is what has kept me going strong with it for some time. I have loved the endurance it has given me, and it has been a blast kicking my own butt and varying my workouts. However, I haven't changed my body composition, and to me, right now, that is priority. I will be back to CF/BLack box as soon as I look a little hotter.

So I am going OG. back to the days with dad, back to what took years of lifting and coaching. Back to what I know works for my body. My body responds best to a Bodybuilding/powerlifting protocol mixed with some cardio and athletic movements (oly lifts, basketball, sport). I can put on mass and initiate hypertrophy like no other. So I that is what I am going to do.

I started this morning and felt AWESOME! it felt so good to get a pump again-to look swoll. I could feel the adrenaline and felt at home spending a good 90 minutes torturing my upperbody and taking it to failure.

Sample split:

Mon-Upperbody. Powerlifting movement, push and pull (supplementary unilateral), more supplementary lifts

Tues- Same with lowerbody

Wed- light long swim.

Thursday_ long cardio

Friday-Oly lifts/speed upper and lower/Whatever needs work/maybe a Metcon

Saturday- 90 minute spin class.

Snatch Workout

Snatch 3/3/3/1/1/1 got up to 170

its a balance thing

AMRAP 15 minutes

5 cleans, 135 lbs

10 box pistols

15 double unders

I got four rounds. Wasn't tired but they were actually double-unders. Did another round then some more pistols and cleans for fun.

Floor Press

Floor Press 3/3/3/1/1/1
315/335/375/395/405/405

3 rounds

185 clean and jerk x 6
burpess x 10
pull-ups, jumping x 6

13.30

dt and front squat

Front Squat 5/5/5/3/3/3

185/205/225/245/back hurt went to hack squat for 5 at 360 then 450

Romanian Dl 5X5 225 pounds

DT 5 rounds

9 dl

6 power cleans

3 presse

13 minutes

Lower Body day

Hit the front Squats 5/5/5/3/3/3

135/185/205/225/245 f/ f My back just wasn't holding up. So I went to hack squat machine did a set of 5 with 270 then 5 with 360

rested

20-16-10 db snatches and pullups (assisted) 9:53

Rode bike to work (3 miles)

yesterdays workout

Snatch

maxed at 155

I know it's despicable but I am actually feeling good about my technique.

Metcon

15-9-6-6 7:41

95 lb overhead squat

assisted pullups

pushups