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yesterday wasnt much, did jackie and it was probably my slowest because I PR'd on the row- i did a km in 3:02, woulda been 2:59 but i rowed up to .998 and had to do a lil one to get it over the km

this morning i tried 14.5 at a slow pace to figure out my strategy

21-18-15-12-9-6-3

95lb thrusters
burpees

for time- 24.5 minutes

I was tired but i felt like i coulda done the burpees faster in the beginning but i tried a 3 set split for each until 9-6-3 i did unbroken

oh well, im gonna watch the live announcement to see what the pros got

lol that sucked dick

fuck

did it in 16 minutes, the row i did it in 5 mins for 1.5 kms and my legs were dunzo by then and when i hit thrusters, it was hard to keep my breath

but i can only do better n better from here

relaxing the rest of the day and hitting it hardcore parkour later

at 5 i did some more shit


OTMEM 10 minutes

deadlifts
225-245-275-295-315--325-355-365-385-405

225 and 245 were 5 reps, 275-325 were triples, 355 was a double, and 365-405 were singles

then some machine work and some other little shit that didnt matter but im tired as fuck

the rest of this week wasnt shit, just started to get back into running, did a mile on thursday, yesterday i did another mile n took a minute off

today i took my CO test and did some cleaning and some dunking!!! well kinda lol

I can dunk on 9ft but thats about it, but as heavy as i am i guess it isn't too bad of a start.  tomorrow ima try for a 6 mile hike with a backpack with 25lbs of sand in it

Back day on tuesday, did 10 sets of 3 with 225 for corrective deadlifting...Knew I had good form on it cuz my shins were bleeding like a boss
didnt do anything else too significant

yesterday was shoulders

wrist is still hurting so did some sets of 155 push press
100 reps of side raise(25lb db) and 100 reps of front raise with a 25lb plate

bent over rear delt rows or raises, however u wanna call them, 3 sets of 10 with 55s

face pulls

DB upright row for 3 sets of 15 with 50s

and some cardio

Im going to try n go for a walk and stretch a lot cuz im not recovering like I should be and its pissing me off

I almost got into 2 car accidents this weekend driving to work, one old guy decided he wanted to pull onto the road as i was already turning n if it wasnt for forza 5 and kicking on the E Brake he woulda nailed me.  Second was theres a church in auburn thats by the road(2 lane) so people use the right lane.  This guy decided to drive up to the cars that are parked and without signaling or anything try to pull out in front of me,  i jammed my brakes and he did too so i yelled out come on cunt just go etc etc, he just sat there so i started to go then he started to go again and almost hit me twice. So i got out of my car and tried to go after him since i didnt think he had enough room to get out but he did unfortunately.  Also a weekend full of gay fucking easter sunday drivers thinking god is going to save them if they are doing 40 instead of 55.  Basically I'm irritated as fuck so instead of what i posted earlier, i did something else

cleans- worked up to 210 which pissed me off cuz i used to do a lot more
then i did the jump rope, air squats, snatches, and pullups.

im saving the db burpees for a leg day

im throwing the conjugate system into my training routine but not exactly

this week is

Mon-ME Chest
Tues-DE Back
wednesday random
thursday-ME shoulders
friday-DE Legs

next week
DE chest, ME Back, random, DE Shoulders, ME Legs


ima see how this works out, i have my doubts though.  If it doesnt then ill go full conjugate system but instead of some assistance work ill do wods or something

true that, i have to drive 102 miles each day so i encounter a lot of it

also, what do you think of doing my normal bodybuilding/crossfit set up but doing the me and speed days, waste of time and go with full on west side or try it out?

Yeah I think im going to keep the same set up, this week went decent, skipped yesterday cuz i felt sick, more stress from work than anything, didnt have anything to do with the workout.

Ill probably do the girls, jackie n then twice on DE days and ME days do longer skill work like the double unders n what not.

this coming week since i was so pissed at work i told my buddy/boss that im taking it off to relax since his brother pissed me off n he said its fine so ill be able to do shit in the morning.  I'll probably do the wods and skill work then and do a mile before my afternoon workouts

but thanks for the advice


as far as today went, i did zercher squats- worked up to 300lbs, not used to the pain in the arms yet, i used to rock 500lbs with this lift but ill get there.
box front skwat- worked up to 315lbs for 2 singles
db squat- worked up to a heavy 5 reps with 100lb dbs on my shoulders
some hammy work, went lazy today but oh well ill kick it up next week