17 DAY 304
EVERYONE FALLS SOMETIMES
Warm Up
A bunch of crap
Conditioning
Treat
AMRAP (12:00)
15 x Burpee
10 x Hang Clean <115>
5 x Push Press <115> [sub: 10 x Wallball <20>]
{3+8}
(I subbed the push presses with wallballs. My left shoulder was irritated.
All in all, I felt weak today. My energy was low. Multiple nights of bad sleep had finally caught up to me.
I felt a sharp pain in my right knee during the first round of burpees.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
Treat
AMRAP (12:00)
15 x Burpee
10 x Hang Clean <115>
5 x Push Press <115> [sub: 10 x Wallball <20>]
{3+8}
(I subbed the push presses with wallballs. My left shoulder was irritated.
All in all, I felt weak today. My energy was low. Multiple nights of bad sleep had finally caught up to me.
I felt a sharp pain in my right knee during the first round of burpees.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 303
#CASUALTOUCH
Warm Up
A bunch of crap
Strength
Back Squat
5 x 4
Complete with 52x1 tempo.
{45 (14% of Max Back Squat) / 95 (29%) / 135 (41%) / 185 (56%) / 225 (68%) / 235 (71%)}
Conditioning
12 x American Kettlebell Swing <24-kg>
9 x Wallball <20>
6 x Pull-up
Complete 5 rounds in 10:00.
{9:xx}
(I can do butterfly pull-ups now!
I jumped onto the bar. The rhythm came about naturally. The pieces just fell together.
However, I did lose my rhythm toward the later rounds when I was fatigued.
I still strongly despise AKS.
And lastly, I have been experiencing pain in my right arm since last week.
All in all, I was content with my effort tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Back Squat
5 x 4
Complete with 52x1 tempo.
{45 (14% of Max Back Squat) / 95 (29%) / 135 (41%) / 185 (56%) / 225 (68%) / 235 (71%)}
Conditioning
12 x American Kettlebell Swing <24-kg>
9 x Wallball <20>
6 x Pull-up
Complete 5 rounds in 10:00.
{9:xx}
(I can do butterfly pull-ups now!
I jumped onto the bar. The rhythm came about naturally. The pieces just fell together.
However, I did lose my rhythm toward the later rounds when I was fatigued.
I still strongly despise AKS.
And lastly, I have been experiencing pain in my right arm since last week.
All in all, I was content with my effort tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 302
STAY TRUE
Warm Up
One Arm Dumbbell Strict Press
1 x 30/arm x 20
Warm Up
80'/arm x One Arm Dumbbell Overhead Carry <40, 50, 60>
0.13-mile walk on treadmill <@ 4mph>
Complete 3 rounds.
Accessory / Strength
Bicep Curl + Hammer Curl
5 x (5 + 5)
{20 / 25 / 30 / 35 / 40}
Accessory / Strength
Tricep Press
3 x 10
{40 / 50 / 60}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
One Arm Dumbbell Strict Press
1 x 30/arm x 20
Warm Up
80'/arm x One Arm Dumbbell Overhead Carry <40, 50, 60>
0.13-mile walk on treadmill <@ 4mph>
Complete 3 rounds.
Accessory / Strength
Bicep Curl + Hammer Curl
5 x (5 + 5)
{20 / 25 / 30 / 35 / 40}
Accessory / Strength
Tricep Press
3 x 10
{40 / 50 / 60}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 301
MY HEART HURTS
My heart hurts.
I stopped by my gym's Halloween party.
I had dinner at Chomp Chomp, a Singaporean restaurant in the West Village.
★ / 57.44
I stopped by my gym's Halloween party.
I had dinner at Chomp Chomp, a Singaporean restaurant in the West Village.
★ / 57.44
17 DAY 300
"YOU SHOULD TAKE IT AS A COMPLIMENT THAT I'M TALKING TO EVERYONE HERE BUT YOU"
Warm Up
A bunch of crap
(Every part of my body was sore today.)
Strength
EMOM (12:00)
1 x Power Snatch + 1 x Overhead Squat
{45 (32% of Max Power Snatch) / 45 / 45 / 65 (46%) / 65 / 65 / 75 (54%) / 75 / 75 / 85 (61%) / 85 / 85}
("Ben started the EMOM with an empty bar and finished the workout with the 225-pound weight."
Well, if Ben started the EMOM with an empty bar, then I guess that I should start the EMOM with an empty bar as well. I am no Ben.
My coach heavily critiqued my snatches this past Wednesday night. I did not have a lot of confidence going into tonight's session. In addition, my entire body was sore.)
Strength
EMOM (12:00)
1 x Snatch + 1 x Overhead Squat [/ 1 x Power Snatch + 2 x Overhead Squat / 1 x Power Snatch + 1 x Overhead Squat]
{95 (68%) / 95 / 95 / 105 (75%) / 105 / 105 / 115 (82%) / 115 / 115 / 115 / 115 / 115}
(I was really affected by my coach's criticisms from Wednesday night. I was over-thinking my movements. The snatches were sloppy.)
Strength
EMOM (12:00)
1 x Snatch [substitute: 1 x Power Snatch]
{125 (89%) / 125 / 125 / 135 (96%) / 135 / 135 / 145 (104%) / 145 (miss) / 145 (miss) / 145 / x / 150 (107%)}
(Back squat. My current two rep max back squat is 330-pound. I am 20-pound away from my year-end goal of 350-pound.
Front squat. My current max front squat is 290-pound. I am 10-pound away from my year-end goal of 300-pound.
Snatch. My current max snatch is 150-pound. I am 15-pound away from my year-end goal of 165-pound.
Clean. My current max clean is 225-pound. I am 20-pound away from my year-end goal of 245-pound.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(Every part of my body was sore today.)
Strength
EMOM (12:00)
1 x Power Snatch + 1 x Overhead Squat
{45 (32% of Max Power Snatch) / 45 / 45 / 65 (46%) / 65 / 65 / 75 (54%) / 75 / 75 / 85 (61%) / 85 / 85}
("Ben started the EMOM with an empty bar and finished the workout with the 225-pound weight."
Well, if Ben started the EMOM with an empty bar, then I guess that I should start the EMOM with an empty bar as well. I am no Ben.
My coach heavily critiqued my snatches this past Wednesday night. I did not have a lot of confidence going into tonight's session. In addition, my entire body was sore.)
Strength
EMOM (12:00)
1 x Snatch + 1 x Overhead Squat [/ 1 x Power Snatch + 2 x Overhead Squat / 1 x Power Snatch + 1 x Overhead Squat]
{95 (68%) / 95 / 95 / 105 (75%) / 105 / 105 / 115 (82%) / 115 / 115 / 115 / 115 / 115}
(I was really affected by my coach's criticisms from Wednesday night. I was over-thinking my movements. The snatches were sloppy.)
Strength
EMOM (12:00)
1 x Snatch [substitute: 1 x Power Snatch]
{125 (89%) / 125 / 125 / 135 (96%) / 135 / 135 / 145 (104%) / 145 (miss) / 145 (miss) / 145 / x / 150 (107%)}
(Back squat. My current two rep max back squat is 330-pound. I am 20-pound away from my year-end goal of 350-pound.
Front squat. My current max front squat is 290-pound. I am 10-pound away from my year-end goal of 300-pound.
Snatch. My current max snatch is 150-pound. I am 15-pound away from my year-end goal of 165-pound.
Clean. My current max clean is 225-pound. I am 20-pound away from my year-end goal of 245-pound.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
MAT KEN
I had dinner at a Cambodian restaurant tonight.
57.44
57.44
17 DAY 299
"LOOKED FOR LOVE IN EVERY STRANGER"
Warm Up
Barbell drills
Strength
Hang Power Clean
Establish 3RM in 10:00.
{95 (45% of Max Power Clean, 42% of Max Clean) / 115 (55%, 51%) / 135 (64%, 60%) / 155 (74%, 69%) / 165 (79%, 73%)}
(Ugh. I wish that I have better front rack mobility. My inability to hold on to the barbell while the barbell is on my shoulders makes barbell cycling extremely difficult.)
Conditioning
60 x Deadlift <95>
100 x Wallball <20>
60 x Hang Power Clean <95>
150 x Double Under
60 x Push-up
100 x Front Rack Reverse Lunge <95>
Complete with a partner. Complete in 25:00.
{16:2x}
(My partner and I each completed half of the work. We were the first team to complete the workout.
However, I do not feel good about it.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Strength
Hang Power Clean
Establish 3RM in 10:00.
{95 (45% of Max Power Clean, 42% of Max Clean) / 115 (55%, 51%) / 135 (64%, 60%) / 155 (74%, 69%) / 165 (79%, 73%)}
(Ugh. I wish that I have better front rack mobility. My inability to hold on to the barbell while the barbell is on my shoulders makes barbell cycling extremely difficult.)
Conditioning
60 x Deadlift <95>
100 x Wallball <20>
60 x Hang Power Clean <95>
150 x Double Under
60 x Push-up
100 x Front Rack Reverse Lunge <95>
Complete with a partner. Complete in 25:00.
{16:2x}
(My partner and I each completed half of the work. We were the first team to complete the workout.
However, I do not feel good about it.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 298
CHARLES AITKEN
Warm Up
Barbell drills
Technique / Strength
Tall Snatch [/ Tall Power Snatch]
3 x 3
{65 (46% of Max Power Snatch) / 85 (61%) / 85}
(The tall snatches were okay.
I might had a breakthrough with my snatches tonight.)
Technique / Strength
Hang Snatch (from above the Knee) [/ Hang Power Snatch (from above the Knee)]
3 x 3
{85 / 115 (82%) / 125 (made) (89%), 125 (miss), 125 (made), 125 (miss) / 115 (made), 115 (made), 115 (miss?)}
(I strongly dislike pairing up with someone who lifts more than me.)
Technique / Strength
Snatch [/ Power Snatch]
3 x 3
{115 / 115 / 95}
(I missed a couple lifts with the 115-pound weight.
All in all, tonight was no good.)
Strength
Back Squat
5 x 5
{135 (41% of Max Back Squat) / 185 (56%) / 225 (68%) / 250 (76%) / 270 (81%)}
(The squats felt really good tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Technique / Strength
Tall Snatch [/ Tall Power Snatch]
3 x 3
{65 (46% of Max Power Snatch) / 85 (61%) / 85}
(The tall snatches were okay.
I might had a breakthrough with my snatches tonight.)
Technique / Strength
Hang Snatch (from above the Knee) [/ Hang Power Snatch (from above the Knee)]
3 x 3
{85 / 115 (82%) / 125 (made) (89%), 125 (miss), 125 (made), 125 (miss) / 115 (made), 115 (made), 115 (miss?)}
(I strongly dislike pairing up with someone who lifts more than me.)
Technique / Strength
Snatch [/ Power Snatch]
3 x 3
{115 / 115 / 95}
(I missed a couple lifts with the 115-pound weight.
All in all, tonight was no good.)
Strength
Back Squat
5 x 5
{135 (41% of Max Back Squat) / 185 (56%) / 225 (68%) / 250 (76%) / 270 (81%)}
(The squats felt really good tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 297
HURTING
I saw a movie at AMC Kips Bay 15 tonight, Happy Death Day.
★
★
17 DAY 296
"YOU SHOULD TAKE IT AS A COMPLIMENT"
Warm Up
A bunch of crap with a medicine ball
Strength
Front Squat + Back Squat
4 x (2 + AMRAP w/ 30x0 tempo)
{(2 + 5) x 95 (33% of Max Front Squat, 29% of Max Back Squat) / (2 + 5) x 135 (47%, 41%) / (2 + 5) x 185 (64%, 56%) / (2 + 5) x 225 (78%, 68%) / (2 + 0) x 245 (84%, 74%)}
(I need more time!)
Conditioning
7 x Front Squat <95> [rx+: <135>]
7 x Back Squat <95> [rx+: <135>]
14 x Box Jump Over <24">
Complete a round every 4:00. Complete 4 rounds.
(I completed every round in just over 1:00.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap with a medicine ball
Strength
Front Squat + Back Squat
4 x (2 + AMRAP w/ 30x0 tempo)
{(2 + 5) x 95 (33% of Max Front Squat, 29% of Max Back Squat) / (2 + 5) x 135 (47%, 41%) / (2 + 5) x 185 (64%, 56%) / (2 + 5) x 225 (78%, 68%) / (2 + 0) x 245 (84%, 74%)}
(I need more time!)
Conditioning
7 x Front Squat <95> [rx+: <135>]
7 x Back Squat <95> [rx+: <135>]
14 x Box Jump Over <24">
Complete a round every 4:00. Complete 4 rounds.
(I completed every round in just over 1:00.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 295
TIME
I need more time.
★
★
17 DAY 294
TIK TOK
AFTERNOON SESSION
Warm Up
30 x Behind-the-Neck Strict Press w/ PVC
30/arm x One Arm Dumbbell Strict Press <20>
Warm Up
A bunch of crap
And
Barbell drills
Strength
Power Clean
Establish 1RM.
{3 x 95 (42% of Max Clean) / 3 x 115 (51%) / 3 x 135 (60%) / 2 x 155 (69%) / 2 x 175 (78%) / 1 x 185 (82%) / 1 x 195 (87%) / 1 x 200 (89%) / 1 x 205 (91%) / 1 x 210 (93%)}
(I had more strength in the tank.
Only if I had more time.)
Conditioning
20 x Power Clean <80% of today's 1RM> [scaled: <145> (69% of today's 1RM)]
Complete 100' shuttle run every time the athlete breaks up the power cleans.
Complete in 5:00.
{4:20}
(It was a mess, to say the least.)
EVENING SESSION
Warm Up
One Arm Dumbbell Overhead Carry
3 x 80' x <{40 / 50 / 60}>
Complete 3 rounds.
Warm Up
Muscle Squat Snatch
3 x 10 x <20 (14% of Max Power Snatch) / 30 (21%) / 40 (29%)>
Warm Up
Bottom of Overhead Squat Hold
3 x 30-count x <50>
Warm Up / Strength
Smith Machine Bench Press
{10 x 20 (10%) / 10 x 70 (36%) / 10 x 110 (56%) / 5 x 130 (67%) / 5 x 150 (77%)}
Strength
Smith Machine Bench Press
5 x 5 x 170 (87%)
Complete a set every 3:00.
{5 / 5 / 5 / 5 / 3+1+1}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
30 x Behind-the-Neck Strict Press w/ PVC
30/arm x One Arm Dumbbell Strict Press <20>
Warm Up
A bunch of crap
And
Barbell drills
Strength
Power Clean
Establish 1RM.
{3 x 95 (42% of Max Clean) / 3 x 115 (51%) / 3 x 135 (60%) / 2 x 155 (69%) / 2 x 175 (78%) / 1 x 185 (82%) / 1 x 195 (87%) / 1 x 200 (89%) / 1 x 205 (91%) / 1 x 210 (93%)}
(I had more strength in the tank.
Only if I had more time.)
Conditioning
20 x Power Clean <80% of today's 1RM> [scaled: <145> (69% of today's 1RM)]
Complete 100' shuttle run every time the athlete breaks up the power cleans.
Complete in 5:00.
{4:20}
(It was a mess, to say the least.)
EVENING SESSION
Warm Up
One Arm Dumbbell Overhead Carry
3 x 80' x <{40 / 50 / 60}>
Complete 3 rounds.
Warm Up
Muscle Squat Snatch
3 x 10 x <20 (14% of Max Power Snatch) / 30 (21%) / 40 (29%)>
Warm Up
Bottom of Overhead Squat Hold
3 x 30-count x <50>
Warm Up / Strength
Smith Machine Bench Press
{10 x 20 (10%) / 10 x 70 (36%) / 10 x 110 (56%) / 5 x 130 (67%) / 5 x 150 (77%)}
Strength
Smith Machine Bench Press
5 x 5 x 170 (87%)
Complete a set every 3:00.
{5 / 5 / 5 / 5 / 3+1+1}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 293
C. PINE
Warm Up
80'/arm x One Arm Dumbbell Overhead Carry <40 / 45 / 55>
5/leg x Pistol Squat
40'/arm x One Arm Dumbbell Overhead Walking Lunge <40 / 45 / 55>
Complete 3 rounds.
Warm Up
10 x "Barbell" Overhead Squat <20>
30-count Bottom of Overhead Squat Hold
Complete 3 rounds.
Warm Up / Strength
Smith Machine Deadlift
{10 x 110 (35% of Max Deadlift) / 8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 290 (92%)}
Strength
Smith Machine Sumo Deadlift
5 x 1
{290 / 300 (95%) / 310 (98%) / 320 (102%) / 330 (105%) / 340 (108%) (bonus) / 350 (111%) (bonus)}
Accessory
One Arm Dumbbell Strict Press
1 x 30/arm x 15
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{70}
Accessory
One Arm Russian Kettlebell Swing
1 x 30/arm x 30
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
80'/arm x One Arm Dumbbell Overhead Carry <40 / 45 / 55>
5/leg x Pistol Squat
40'/arm x One Arm Dumbbell Overhead Walking Lunge <40 / 45 / 55>
Complete 3 rounds.
Warm Up
10 x "Barbell" Overhead Squat <20>
30-count Bottom of Overhead Squat Hold
Complete 3 rounds.
Warm Up / Strength
Smith Machine Deadlift
{10 x 110 (35% of Max Deadlift) / 8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 290 (92%)}
Strength
Smith Machine Sumo Deadlift
5 x 1
{290 / 300 (95%) / 310 (98%) / 320 (102%) / 330 (105%) / 340 (108%) (bonus) / 350 (111%) (bonus)}
Accessory
One Arm Dumbbell Strict Press
1 x 30/arm x 15
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{70}
Accessory
One Arm Russian Kettlebell Swing
1 x 30/arm x 30
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 292
SHAKIRA'S HUSBAND
I had a beer at John Sullivan's Bar and Grill prior to going to class.
★ / 57.44
★ / 57.44
BERT MURT
Warm Up
Barbell drills
Strength
Hang Snatch + Overhead Squat + Snatch
6 x (1 + 1 + 1)
Complete a set every 2:00.
{75 (54% of Max Power Snatch) / 85 (61%) / 95 (68%) / 105 (75%) / 115 (82%) / 125 (89%) + 125 + 125 (miss)}
(My lack of adequate mobility is holding back my strength.)
Strength
Snatch Balance
5 x 1
{2 x 85 / 2 x 95 / 105 / 115 / 125 / 125 / x}
Conditioning
15-12-9 x Pull-up
15-12-9 x Overhead Squat <95>
Complete in 8:00.
{8:xx}
(I actually did better than I expected. All in all, I was content.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Strength
Hang Snatch + Overhead Squat + Snatch
6 x (1 + 1 + 1)
Complete a set every 2:00.
{75 (54% of Max Power Snatch) / 85 (61%) / 95 (68%) / 105 (75%) / 115 (82%) / 125 (89%) + 125 + 125 (miss)}
(My lack of adequate mobility is holding back my strength.)
Strength
Snatch Balance
5 x 1
{2 x 85 / 2 x 95 / 105 / 115 / 125 / 125 / x}
Conditioning
15-12-9 x Pull-up
15-12-9 x Overhead Squat <95>
Complete in 8:00.
{8:xx}
(I actually did better than I expected. All in all, I was content.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 291
MAYBE TOMORROW
I need a break from my work.
One of my close co-workers is leaving my firm.
★
One of my close co-workers is leaving my firm.
★
17 DAY 290
ALMOST A LOVE STORY
Warm Up
PVC and barbell drill
Strength
Hang Power Snatch
5 x 4
{75 (54% of Max Power Snatch) / 85 (61%) / 95 (68%) / 105 (75%) / 115 (82%) / 125 (89%)}
Conditioning
AMRAP (18:00)
30 x Double Under
10 x Hang Power Snatch <95> [scaled: <75>]
10 x Thruster <95 (70% of Max Thruster)> [scaled: <75 (56%)>]
Complete in team of 2. Partners alternate after each set of movement.
{9?}
(I completed 3 of the 5 rounds of double unders unbroken. On the first round of double unders, I tripped on the 29th rep.
I completed all of the hang power snatches and thrusters unbroken.
The 75-pound weight was too light.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
PVC and barbell drill
Strength
Hang Power Snatch
5 x 4
{75 (54% of Max Power Snatch) / 85 (61%) / 95 (68%) / 105 (75%) / 115 (82%) / 125 (89%)}
Conditioning
AMRAP (18:00)
30 x Double Under
10 x Hang Power Snatch <95> [scaled: <75>]
10 x Thruster <95 (70% of Max Thruster)> [scaled: <75 (56%)>]
Complete in team of 2. Partners alternate after each set of movement.
{9?}
(I completed 3 of the 5 rounds of double unders unbroken. On the first round of double unders, I tripped on the 29th rep.
I completed all of the hang power snatches and thrusters unbroken.
The 75-pound weight was too light.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 289
I LEFT MY GLASSES AT THE GYM TONIGHT
Warm Up
A bunch of crap
Strength
Front Squat + Back Squat
4 x (3 + 6)
{45 (16% of Max Front Squat, 14% of Max Back Squat) / 95 (33%, 29%) / 135 (47%, 41%) / 185 (64%, 56%) / 225 (78%, 68%) / 255 (88%, 77%)}
Accessory
Tabata Push-up
{8 / 8 / 8 / 8 / 8 / 8 / 6 / 5}
Accessory
Reverse Tabata L-hang
{8 x 0:10}
(I started to lose my "L" toward the later rounds.
I absentmindedly left my glasses at the gym tonight. God, please keep them safe for me!)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Front Squat + Back Squat
4 x (3 + 6)
{45 (16% of Max Front Squat, 14% of Max Back Squat) / 95 (33%, 29%) / 135 (47%, 41%) / 185 (64%, 56%) / 225 (78%, 68%) / 255 (88%, 77%)}
Accessory
Tabata Push-up
{8 / 8 / 8 / 8 / 8 / 8 / 6 / 5}
Accessory
Reverse Tabata L-hang
{8 x 0:10}
(I started to lose my "L" toward the later rounds.
I absentmindedly left my glasses at the gym tonight. God, please keep them safe for me!)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 288
K
I am so overwhelmed with work.
Boo!
★
Boo!
★
17 DAY 287
AGAIN
Warm Up
10/arm x One Arm Dumbbell Deadlift w/ Dumbbell in between Legs <35, 45, 55>
80'/arm x One Arm Dumbbell Overhead Carry <35, 45, 55>
Complete 3 rounds.
Warm Up
Smith Machine Bench Press
{10 x 20 (10% of Max Bench Press) / 10 x 70 (36%) / 10 x 110 (56%) / 5 x 130 (67%) / 5 x 150 (77%)}
Strength
Smith Machine Bench Press
{5 x 170 (87%) / 5 x 170 / 5 x 170 / 5 x 160 (82%) / 5 x 150}
Complete a set every 3:00.
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{75}
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10/arm x One Arm Dumbbell Deadlift w/ Dumbbell in between Legs <35, 45, 55>
80'/arm x One Arm Dumbbell Overhead Carry <35, 45, 55>
Complete 3 rounds.
Warm Up
Smith Machine Bench Press
{10 x 20 (10% of Max Bench Press) / 10 x 70 (36%) / 10 x 110 (56%) / 5 x 130 (67%) / 5 x 150 (77%)}
Strength
Smith Machine Bench Press
{5 x 170 (87%) / 5 x 170 / 5 x 170 / 5 x 160 (82%) / 5 x 150}
Complete a set every 3:00.
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{75}
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
BLADE RUNNER 2049
A friend and I grabbed dinner in the East Village.
Subsequently, we saw two movies in a theater in Midtown, Manhattan, Blade Runner 2049 and The Foreigner.
★ / 57.44
Subsequently, we saw two movies in a theater in Midtown, Manhattan, Blade Runner 2049 and The Foreigner.
★ / 57.44
17 DAY 286
BEN + BEN
Warm Up
PVC and barbell drill
Warm Up
TNG Power Snatch
{3 x 65 (46% of Max Power Snatch) / 3 x 85 (61%) / 3 x 95 (68%) / 3 x 105 (75%)}
Conditioning
11.1/14.1
ARMAP (10:00)
30 x Double Under
15 x Power Snatch <75 (53%)>
{3+34}
(I was disappointed. I could have been more aggressive.
After class, a classmate and I travelled to East Village for dinner.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
PVC and barbell drill
Warm Up
TNG Power Snatch
{3 x 65 (46% of Max Power Snatch) / 3 x 85 (61%) / 3 x 95 (68%) / 3 x 105 (75%)}
Conditioning
11.1/14.1
ARMAP (10:00)
30 x Double Under
15 x Power Snatch <75 (53%)>
{3+34}
(I was disappointed. I could have been more aggressive.
After class, a classmate and I travelled to East Village for dinner.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 285
JOSEPH
My right leg is wrecked. My right ankle, knee and IT band are irritated. My right groin is still recovering from a previous injury.
I worked until 10:00 tonight.
★
I worked until 10:00 tonight.
★
17 DAY 284
"I WANNA FEEL THE HEAT WITH SOMEBODY"
Warm Up
Barbell drill
Technique / Strength
AMRAP (30:00)
1 x (2 x Clean Deadlift to Knee + 1 x Clean)
{95 (42% of Max Clean) / 115 (51%) / 135 (60%) / 135 (clean only) / 135 (clean only) / 155 (69%) / 155 (clean only) / 155 / 175 (78%) / 175 (clean only) / 185 (82%) / 185 (clean only) / 195 (87%)
(The cleans did not feel awesome tonight.)
Strength
Back Squat
5 x 4
{45 (14% of Max Back Squat) / 135 (41%) / 185 (56%) / 225 (68%) / 245 (74%) / 265 (80%)}
(I felt weak tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drill
Technique / Strength
AMRAP (30:00)
1 x (2 x Clean Deadlift to Knee + 1 x Clean)
{95 (42% of Max Clean) / 115 (51%) / 135 (60%) / 135 (clean only) / 135 (clean only) / 155 (69%) / 155 (clean only) / 155 / 175 (78%) / 175 (clean only) / 185 (82%) / 185 (clean only) / 195 (87%)
(The cleans did not feel awesome tonight.)
Strength
Back Squat
5 x 4
{45 (14% of Max Back Squat) / 135 (41%) / 185 (56%) / 225 (68%) / 245 (74%) / 265 (80%)}
(I felt weak tonight.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 283
HAIR
Warm Up
0.25-mile run on treadmill <7 mph, 8 mph, 9 mph>
70' One Arm Dumbbell Overhead Carry <30, 45, 55>
Complete 3 rounds.
Warm Up
One Arm Dumbbell Strict Press
{10 x 30 / 8 x 40 / 6 x 45}
Strength
One Arm Dumbbell Strict Press
{<5 x 5/arm x 60>}
Complete 2:00 active rest run on treadmill after each set. Run at 7mph.
Strength
One Arm Dumbbell Floor Press
3 x 8/arm x 60
One Arm Dumbbell Bent Over Row
3 x 8/arm x 60
Alternate a set of one arm dumbbell floor press with a set of one arm dumbbell bent over row. Rest as needed.
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{88}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0.25-mile run on treadmill <7 mph, 8 mph, 9 mph>
70' One Arm Dumbbell Overhead Carry <30, 45, 55>
Complete 3 rounds.
Warm Up
One Arm Dumbbell Strict Press
{10 x 30 / 8 x 40 / 6 x 45}
Strength
One Arm Dumbbell Strict Press
{<5 x 5/arm x 60>}
Complete 2:00 active rest run on treadmill after each set. Run at 7mph.
Strength
One Arm Dumbbell Floor Press
3 x 8/arm x 60
One Arm Dumbbell Bent Over Row
3 x 8/arm x 60
Alternate a set of one arm dumbbell floor press with a set of one arm dumbbell bent over row. Rest as needed.
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{88}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 281
BODY
Active Recovery
Walk 20,000+ steps.
★
Walk 20,000+ steps.
★
17 DAY 280
THE RIGHT NIPPLE
My brother and I had an argument yesterday. He believes that he has a sleep disorder that started approximately 7 to 8 years ago. His symptoms include falling asleep in class and feeling drowsy while walking. I think he is been ridiculous.
After an entire day of bickering, I concluded with, you should always believe that you are not sick until you are diagnosed otherwise.
★
After an entire day of bickering, I concluded with, you should always believe that you are not sick until you are diagnosed otherwise.
★
17 DAY 279
I CAN ALWAYS COUNT ON MY MOTHER TO TELL ME HOW BALD MY HEAD LOOKS
I am home for the weekend.
★
★
17 DAY 278
MISS CONGENIALITY
Warm Up
I don't remember.
Warm Up / Strength
Clean + Front Squat
4 x (1 + 9)
{95 (42% of Max Clean, 33% of Max Front Squat) / 115 (51%, 40%) / 135 (60%, 47%) / 155 (69%, 53%) / (1 + 6) x 185 (82%, 64%)}
Conditioning
50 x Double Under [scaled: 25 x]
7 x Front Squat <185>
7/arm x Kettlebell Snatch <24-kg> [scaled: <16-kg> (r2 only)]
Complete in 10:00. For the front squat, weight comes from the ground.
{9:xx}
(I was having a really good double under day. I completed 2 out of the 3 sets of double unders unbroken.
The front squats were heavy.
In the hindsight, I wish that I was more confident and patient with the kettlebell snatches.)
Bonus
~2-mile jog
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
I don't remember.
Warm Up / Strength
Clean + Front Squat
4 x (1 + 9)
{95 (42% of Max Clean, 33% of Max Front Squat) / 115 (51%, 40%) / 135 (60%, 47%) / 155 (69%, 53%) / (1 + 6) x 185 (82%, 64%)}
Conditioning
50 x Double Under [scaled: 25 x]
7 x Front Squat <185>
7/arm x Kettlebell Snatch <24-kg> [scaled: <16-kg> (r2 only)]
Complete in 10:00. For the front squat, weight comes from the ground.
{9:xx}
(I was having a really good double under day. I completed 2 out of the 3 sets of double unders unbroken.
The front squats were heavy.
In the hindsight, I wish that I was more confident and patient with the kettlebell snatches.)
Bonus
~2-mile jog
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 277
TAKE OUT THE TRASH!
17 DAY 276
LOVE ON THE BRAIN
Warm Up
2 x Run around the block
Followed by,
AMRAP (9:00)
3 x Deadlift <increasing> {135 / 185 / 6 x 205 / 255}
50' Broad Jump
3 x Strict Toes-to-Bar
5 x Kipping Hanging Knee Raise
{4?}
Conditioning
AMRAP (2:00)
1 x Toes-to-Bar
Cash in,
8 x Deadlift <225 (71% of Max Deadlift, 100% of Max Clean)>
12 x Box Jump Over <24">
Rest 4:00.
Complete 5 rounds.
{15 / 12 / 11 / 12 / 8}
Bonus
~2.8-mile run
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
2 x Run around the block
Followed by,
AMRAP (9:00)
3 x Deadlift <increasing> {135 / 185 / 6 x 205 / 255}
50' Broad Jump
3 x Strict Toes-to-Bar
5 x Kipping Hanging Knee Raise
{4?}
Conditioning
AMRAP (2:00)
1 x Toes-to-Bar
Cash in,
8 x Deadlift <225 (71% of Max Deadlift, 100% of Max Clean)>
12 x Box Jump Over <24">
Rest 4:00.
Complete 5 rounds.
{15 / 12 / 11 / 12 / 8}
Bonus
~2.8-mile run
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 275
BEAUTY AND THE BEAST
Warm Up
10 x Scap Dip w/ Parallette and Feet on Ground
5/side x Cossack Squat
5 x Push Up w/ Shoulder Tap
5 x Squat Box Jump w/ Step Down <24">
Complete 3 rounds.
Strength
Front Squat + Back Squat
4 x (5 + 4)
{135 (47% of Max Front Squat, 41% of Max Back Squat) / 155 (53%, 47%) / 175 (60%, 53%) / 195 (67%, 59%) / 215 (74%, 65%) / 235 (81%, 71%)}
Accessory
Tabata Push-up
{8 x 7}
Accessory
Reverse Tabata Tuck Hold on Parallette
{8 x 0:10}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10 x Scap Dip w/ Parallette and Feet on Ground
5/side x Cossack Squat
5 x Push Up w/ Shoulder Tap
5 x Squat Box Jump w/ Step Down <24">
Complete 3 rounds.
Strength
Front Squat + Back Squat
4 x (5 + 4)
{135 (47% of Max Front Squat, 41% of Max Back Squat) / 155 (53%, 47%) / 175 (60%, 53%) / 195 (67%, 59%) / 215 (74%, 65%) / 235 (81%, 71%)}
Accessory
Tabata Push-up
{8 x 7}
Accessory
Reverse Tabata Tuck Hold on Parallette
{8 x 0:10}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 274
mother!
I worked today from 3:00 to 9:00 p.m. I came home at about 9:30 p.m. I cleaned the apartment.
★
★
