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Back Squat 235 x8 250 x6 265 x4 195 x12 max reps 135 Push press 23 reps bench press 135 x6 155 x 4 21 rounds 30seg ON 30seg OFF  avg : 1:43 Wednesday  Recovery  60min , ligh jog, row , bike VAcation until Wednesday

Did the workou yesterday do my shoulder its not soo good I will travel on wednesday so make some changes SN 10min for a heavy on the day 205 EMOM 12min  1 SN  - 165 Did some complex on C e J AMRAP 10min 5MU  - (3/2) 10 pistols  15 DB Thrsuter 35lbs 4 rounds + 3 MU Shoulders tired leg little , worst in thursters last round start fuck my gas/aerobic

- REST on SAturday DL 285 x8 305 x 6 325 x 4 * Done but lowerback a little bit off  today Wod Amrap 10min 7 Sq Sn 95 14 burpee over bar 75 reps - 3rounds + 7sn+5 burpee * shoulder tired.

AM. row 500m rest 1min 1k rest 2min [1,5k rest 3min 2k 500m - 1:45,7  s/m 28 1k - 1:54 (3:48) s/m 28 1,5k - 2:00 ( 6:00) s/m 26 2k - 1:58 ( 7:55) s/m 24 Every time i start stonrg in leg, i feel almosta a cramp/tension inside legs /adductors - left leg like a ROCK all the time - this time lower back(maybe hip flexors)  i feel tension - long time i dindt feel - Worst then i expected -not a good weekend in sleep / food PM: CeJ 160x 7 170x 5 185 x3 190 x 1 MU- Strict CTB-

`Psub press 135 x6 155 x5 press 85x6 100 x 4 DI the workout below on Thursday - my neck is too much tension with traps , so i let for thursday EMOM 16min 1º - 8 CTB 2º - 12 HSPU (didi some  reps with strict form

AM> 6 rounds 45seg row desc 3:30 try to keep 1:35/37 all rows BS. 220 x 8 23 x6 250 x4 190 x 12 - still weak on legs , after accident tryin to get readyup 6

Week 7 of programming Snatch 125 x7 135 x5 140 x3 150 x 3 - Lost my timing 3Rds for time 12 DL (135) 9H.PC 25 DU 6 S2OH 25 DU -9:27 - DL in 6/6 / PC and S2OH UB - First time DU after the accident , broke some DU - Really hard for keep those , if it was 5 rounds i will need another pace or mybe broke PC and OH

Friday 145 x7 160 x5 170 x3 185 x1 8rds 30seg bik desc 2:30 did 4rds,  legs very sore , from squats Saturday Dl withou tng 265 x 10 285 x8 305 x6 5rds 20cal row 20/16/12/8/4  DL (185 9:35

push press x135 65% 150 x6 73% bench pres 135 x8 same 150 x6 metcon 3/3/6/6/9/9 etc... CeJ 135 t2b = 12 rounds + 1 cej = 61reps 

AM> 4rds 1k row rest 3:00 results 3:31 3:56 4:01 4:01 PM: squats 205 x10 65% 220 x8 235 x6  75% 165 x15

week 6 on programming First time after feet accident, still little bad Skill -  10s.pullups /20 butt pullups /10s.hspu /20 hspu 5.5 s.c2b 10/10 butt pull 10 s hspu 20 hspu right after wod Snatch 115 x7 58% 125 x5 135 x3 145 x1 75% metcon row 750 15 s2oh row 500 12s2oh row 250m 9 s2oh result 8`03

After the accident i still and now doing some bodybuilding work leg extensions etc.. some strict hsp;u / ctb / Mu Now in ths second week i start doing some bike ; cause some pain in feet . The major problem is th6e fingers Maybe next week i will restart the program, try to do everything , even Snatcs , with no feet. probably Jerks will be only power. hope i can do everything.. i will start in week 7

Tursday Did the training from wednesday amrap 10min 3bmu 7ttb 40du got 6rounds + 3bmu+7ttb bmu easy until 4rounds, then i dont know missed, ttb became hard to do Friday only did 1min row rest 30sec (pace avg 1:56) x 10 i have a accident in my feet- if you want i can do onky UB and some rows if you want change something

SN x7 x5 x3 x1 BS x10 x8 x6 x15 Skill 10 rmu 10 bmu 25t2b did 10 rmu and bmu this way 3 reps rest 30sec 2reps x 2 anaerobic day row 1min rest 5min x5 calories 31/28/26/26/25  s/m avg 40 lack of sh6oulder (left) for pull

travel so most weight work i dont do. some runnings , pullups strict alot

Bw: 81.7kg  i gonna travel so i will mix , and left aerobic/anaerobic workouts  most in Rower and  sub to run in travel today SNcomplex 2x  58% low hang sn high hang sn snatch 2 ohs BS 55%  x10 60%  x8 65% x6 50% x15 SKill 5x emom  3reps  muscleups 5x emom 4reps hspu strict workout emom 12min 5burpees 30 du

A) DL - not TNg 50% x12 55% x10 60% x8 B) amrap 10min - not so good too ( https://youtu.be/rQBG6ED4x9s ) 40du 1 round DT 3 ring mu note? posteior chain still sore - i dont know wh6y i did dropping DL - first time i did this. arms little tired for oh too C) Skill - i forgot - gonna do tomorrow acessories - ok!

A. CeJ 50 % x9 55% x7 60% x5 65% x3 B) MAx 10 calories bike posterior ch6ain sore 144 cal not good ( last time 150cal in 9`ish ) C) skill 20h6spu/20 ctb strict hspu deficit 10reps emom 1 e 2 reps than w/o deficit

Dont sleep too weel , my th6rowth a little sick. Legs still sore Bw: 81,9 today i change my macros ( https://cfbrasil.tumblr.com/post/167270165972 ) 4030kcal 450carbs 220ptn 150fat AM. (10 - ó clock) 7km row -  https://cfbrasil.tumblr.com/post/167270387722  i did go for 10k , but my ass , and arms in the begging is a issue PM (15h) warmup done Push Press 53% x 10 58%x 8 press 5 3% +/-   x12 62% +/-  x 10 wod ( https://youtu.be/0rVJ6IorABw ) 4rds 30 alt DB SN 7 bar mu 12:07 Skill - Did not 50pistols 50ft h6s walk

Bw: 81,6kg Legs very sore from yesterday warm-up - done skill - 15mu / 30 t2b MU - emom 3 reps t2b  12/12/6* back squat 50% x12 55%  x10 60 % x8 wod -anaerobic day 5rds 1min row  5min rest SUB to Bike today  Rpm 75 for all , really hrd last 20sec