17 DAY 334
A TIDAL WAVE OF HOPELESSNESS
Warm Up
5/side x Dead Bug
5/side x Bird Dog
5 x Air Squat w/ Tempo <5 2 x 1>
15 x Wallball, Unbroken <14>
Complete 3 rounds.
Strength
Back Squat w/ Tempo <5 2 x 1>
5 x 3
{45 (14% of Max Back Squat) / 135 (41%) / 185 (56%) / 205 (62%) / 225 (68%) / 245 (74%) / 255 (77%) / 185}
(My legs were soft after the strength session.)
Conditioning
AMRAP (7:00)
3-6-9... x Wallball <20>
3-6-9... x Box Jump Over <24-in>
{18 + 21}
(I was not content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
5/side x Dead Bug
5/side x Bird Dog
5 x Air Squat w/ Tempo <5 2 x 1>
15 x Wallball, Unbroken <14>
Complete 3 rounds.
Strength
Back Squat w/ Tempo <5 2 x 1>
5 x 3
{45 (14% of Max Back Squat) / 135 (41%) / 185 (56%) / 205 (62%) / 225 (68%) / 245 (74%) / 255 (77%) / 185}
(My legs were soft after the strength session.)
Conditioning
AMRAP (7:00)
3-6-9... x Wallball <20>
3-6-9... x Box Jump Over <24-in>
{18 + 21}
(I was not content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 333
"MY CONSTELLATION IS SPACE"
Warm Up
A bunch of crap
Conditioning
AMRAP (40:00)
Row for max calories.
Cash in
4 x Chest-to-Bar Pull-up [scaled: Assisted Chest-to-Bar Pull-up <Green Band>]
Cash out
2 x Wall Walk (I did not start each of my wall walk with a push-up.)
Work in team of 3. Athletes switch after every 35 (male) / 30 (female) calories. Athlete B may not start on the chest-to-bar pull-ups prior to Athlete A completing the required calories.
{605}
(My team misunderstood the direction. We overlapped the chest-to-bar pull-ups and the row.
Four times, one of my coaches and I got on the rower at roughy the same time. Four times, I got off of the rower before my coach.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP (40:00)
Row for max calories.
Cash in
4 x Chest-to-Bar Pull-up [scaled: Assisted Chest-to-Bar Pull-up <Green Band>]
Cash out
2 x Wall Walk (I did not start each of my wall walk with a push-up.)
Work in team of 3. Athletes switch after every 35 (male) / 30 (female) calories. Athlete B may not start on the chest-to-bar pull-ups prior to Athlete A completing the required calories.
{605}
(My team misunderstood the direction. We overlapped the chest-to-bar pull-ups and the row.
Four times, one of my coaches and I got on the rower at roughy the same time. Four times, I got off of the rower before my coach.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 332
"HE CAN BE A DIVA."
Warm Up
A bunch of crap
Strength
Push Press
5 x 4
Complete a set every 3:00.
{45 (26% of Max Push Press) / 95 (56%) / 105 (62%) / 115 (68%) / 125 (74%) / 135 (79%)}
Conditioning
AMRAP (8:00)
2-4-8-10-12... x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
2-4-8-10-12... x Burpee
30 x Double Under
{8 + 46}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Push Press
5 x 4
Complete a set every 3:00.
{45 (26% of Max Push Press) / 95 (56%) / 105 (62%) / 115 (68%) / 125 (74%) / 135 (79%)}
Conditioning
AMRAP (8:00)
2-4-8-10-12... x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
2-4-8-10-12... x Burpee
30 x Double Under
{8 + 46}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 331
"HE IS A BUM."
Warm Up
A bunch of crap
(Shut the fuck up! Shut the fuck up! Shut the fuck up!)
Strength
Deadlift
5 x 3
Athletes may not touch-and-go reps or use a weightlifting belt or mixed grip.
{3 x 135 (40% of Max Deadlift) / 3 x 185 (55%) / 3 x 225 (67%) / 3 x 245 (73%) / 3 x 245}
(My body was not feeling it today.)
Conditioning
EMOM (15:00)
1:00 - 7 x Toes-to-Bar
2:00 - 7/leg x Goblet Hold Reverse Lunge <24-kg> [Rx+: <28-kg>]
3:00 - 14 x Plate Ground-to-Overhead <45> [scaled: <25>]
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(Shut the fuck up! Shut the fuck up! Shut the fuck up!)
Strength
Deadlift
5 x 3
Athletes may not touch-and-go reps or use a weightlifting belt or mixed grip.
{3 x 135 (40% of Max Deadlift) / 3 x 185 (55%) / 3 x 225 (67%) / 3 x 245 (73%) / 3 x 245}
(My body was not feeling it today.)
Conditioning
EMOM (15:00)
1:00 - 7 x Toes-to-Bar
2:00 - 7/leg x Goblet Hold Reverse Lunge <24-kg> [Rx+: <28-kg>]
3:00 - 14 x Plate Ground-to-Overhead <45> [scaled: <25>]
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 329
NETFLIX AND CHILL
My rhythm has been completely thrown off the past few days.
I look forward to return to New York tomorrow.
My brother and I had brunch at Tulip in Stoneham, MA today. My brother loves Tulip's brunch buffet.
★
I look forward to return to New York tomorrow.
My brother and I had brunch at Tulip in Stoneham, MA today. My brother loves Tulip's brunch buffet.
★
17 DAY 328
HAPPINESS IS NOT SOMETHING YOU LOOK FOR
Food for Thought
True happiness comes from within.
Warm Up
Run from apartment to track
400-meter Walk
800-meter Run
400-meter Walk
Conditioning
AMRAP (20:00)
2-story Descent via Stair
2-story Ascent via Hill
8 x Push-up
10 x Sit-up
12 x Pistol Squat
{8 + 1}
Active Recovery
Walk
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
True happiness comes from within.
Warm Up
Run from apartment to track
400-meter Walk
800-meter Run
400-meter Walk
Conditioning
AMRAP (20:00)
2-story Descent via Stair
2-story Ascent via Hill
8 x Push-up
10 x Sit-up
12 x Pistol Squat
{8 + 1}
Active Recovery
Walk
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 327
BETTER LATE THAN NEVER
Happy Thanksgiving!
We played mahjong until my parents' bedtime, which was 11:30. I had a great night. I was winning. That was the highlight of Thursday.
On another note, this is the worst time of the year. For now.
★
We played mahjong until my parents' bedtime, which was 11:30. I had a great night. I was winning. That was the highlight of Thursday.
On another note, this is the worst time of the year. For now.
★
GAME ON!
I am insecure of my creativity.
2 / 15 / 21 / 24 / 30 / 90
2 / 15 / 21 / 24 / 30 / 90
17 DAY 326
W.C.
Warm Up
A bunch of crap
Strength
Narrow Grip Floor Press
Establish 3RM.
{95 (49% of Max Bench Press) / 115 (59%) / 135 (69%) / 155 (79%) / 165 (85%)}
Conditioning
20 x American Kettlebell Swing <24-kg>
20 x Burpee
Complete 3 rounds.
Rest for 5:00.
20 x Kettlebell Sumo Deadlift High Pull <24-kg>
20 x Box Jump with Step Down
Complete 3 rounds.
Complete in 20:00.
{CAP + 54}
★ / 46 / 99 / 100
A bunch of crap
Strength
Narrow Grip Floor Press
Establish 3RM.
{95 (49% of Max Bench Press) / 115 (59%) / 135 (69%) / 155 (79%) / 165 (85%)}
Conditioning
20 x American Kettlebell Swing <24-kg>
20 x Burpee
Complete 3 rounds.
Rest for 5:00.
20 x Kettlebell Sumo Deadlift High Pull <24-kg>
20 x Box Jump with Step Down
Complete 3 rounds.
Complete in 20:00.
{CAP + 54}
★ / 46 / 99 / 100
17 DAY 324
COMMIT TO SOMETHING
Active Recovery
Walk 10 (+1) laps around the parking lot with a weighted backpack.
★ / 46 / 99 / 100
Walk 10 (+1) laps around the parking lot with a weighted backpack.
★ / 46 / 99 / 100
17 DAY 323
HAVANA, CUBA
My brother and I went on a mini hike this afternoon.
★ / 2 / 15 / 21 / 24 / 90 / 100
★ / 2 / 15 / 21 / 24 / 90 / 100
LOOK BETTER NAKED
Warm Up
100 x Jumping Jack
Warm Up
5/side x Cossack Squat
20 x Air Squat
Complete 2 rounds.
Recovery
Dinner
Warm Up / Active Recovery
Walk
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
Conditioning
AMRAP (15:00)
7 x Push-up
9/arm x One Arm Dumbbell Bent Over Row <20>
11 x Air Squat
{13 + 35}
Active Recovery
Walk
46 / 99 / 100 / 103 / 104 / 105 / 106
100 x Jumping Jack
Warm Up
5/side x Cossack Squat
20 x Air Squat
Complete 2 rounds.
Recovery
Dinner
Warm Up / Active Recovery
Walk
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
Conditioning
AMRAP (15:00)
7 x Push-up
9/arm x One Arm Dumbbell Bent Over Row <20>
11 x Air Squat
{13 + 35}
Active Recovery
Walk
46 / 99 / 100 / 103 / 104 / 105 / 106
17 DAY 320
JUSTICE LEAGUE
My friend and I saw Justice League tonight. This was my first time seeing a movie on its opening night.
Subsequently, my friend and I had dinner at a Thai restaurant, Thai-Ish, in Kips Bay, Manhattan.
★
Subsequently, my friend and I had dinner at a Thai restaurant, Thai-Ish, in Kips Bay, Manhattan.
★
17 DAY 319
ODE TO A PUBIC HAIR
Warm Up
A bunch of crap
Conditioning
AMRAP (30:00)
20 x Pull-up [sub: Ring Row]
20 x One Arm Kettlebell Thruster <24-kg> [sub: Goblet Squat <32-kg>]
20 x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
20 x Sit-up
Complete AMRAP with a partner. One athlete works at a time. Partition reps as desired.
{9 + 37}
(My partner and I each completed half of the work. My partner completed the workout Rx. I substituted three of the movements due to my shoulder injury.
My ring rows were a mess.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP (30:00)
20 x Pull-up [sub: Ring Row]
20 x One Arm Kettlebell Thruster <24-kg> [sub: Goblet Squat <32-kg>]
20 x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
20 x Sit-up
Complete AMRAP with a partner. One athlete works at a time. Partition reps as desired.
{9 + 37}
(My partner and I each completed half of the work. My partner completed the workout Rx. I substituted three of the movements due to my shoulder injury.
My ring rows were a mess.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 318
SEBASTIAN STAN
Warm Up
A bunch of crap
Strength
Overhead Squat with Tempo (4 2 x 1) [sub: Front Squat]
5 x 3
Bar comes from the floor.
Strict Pull-up
5 x 5
Alternate a set of overhead squat with a set of strict pull-up.
{95 (44% of Max Power Clean, 33% of Max Front Squat) / 115 (53%, 40%) / 135 (63%, 47%) / 155 (72%, 53%) / 175 (81%, 60%)}
Strength
1 x Snatch Deadlift + 1 x Hang Snatch + 1 x Overhead Squat [sub: 1 x Deadlift + 1 x Hang Clean + 1 x Front Squat]
Complete a set every 1:15. Complete 16 sets in 20:00.
{95 (28% of Max Deadlift, 42% of Max Clean, 33% of Max Front Squat) / 95 / 115 (34%, 51%, 40%) / 115 / 135 (40%, 60%, 47%) / 135 / 155 (46%, 69%, 53%) / 155 / 155 / 165 (49%, 73%, 57%) / 165 / 165 / 175 (52%, 78%, 60%) / 175 / 175 / 185 (55%, 82%, 64%)}
Accessory
15 x (lower back stretch)
15 x Pike Pulse
Complete 3 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Overhead Squat with Tempo (4 2 x 1) [sub: Front Squat]
5 x 3
Bar comes from the floor.
Strict Pull-up
5 x 5
Alternate a set of overhead squat with a set of strict pull-up.
{95 (44% of Max Power Clean, 33% of Max Front Squat) / 115 (53%, 40%) / 135 (63%, 47%) / 155 (72%, 53%) / 175 (81%, 60%)}
Strength
1 x Snatch Deadlift + 1 x Hang Snatch + 1 x Overhead Squat [sub: 1 x Deadlift + 1 x Hang Clean + 1 x Front Squat]
Complete a set every 1:15. Complete 16 sets in 20:00.
{95 (28% of Max Deadlift, 42% of Max Clean, 33% of Max Front Squat) / 95 / 115 (34%, 51%, 40%) / 115 / 135 (40%, 60%, 47%) / 135 / 155 (46%, 69%, 53%) / 155 / 155 / 165 (49%, 73%, 57%) / 165 / 165 / 175 (52%, 78%, 60%) / 175 / 175 / 185 (55%, 82%, 64%)}
Accessory
15 x (lower back stretch)
15 x Pike Pulse
Complete 3 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 317
IS YOUR HEART STILL GOOD?
Warm Up
A bunch of crap
Strength
Deadlift
5 x 3
Athletes may not touch and go reps or use weightlifting belt or mixed grip.
{135 (42% of Max Deadlift) / 185 (57%) / 225 (69%) / 245 (75%) / 275 (85%) / 295 (91%) / 325 (100%) / 335 (103%)}
Conditioning
8 x Push-up
10 x (Unbroken) Wallball <20> [sub: Wallball <25>]
12 x (Unbroken) Russian Kettlebell Swing <24-kg> [Rx+: <28-kg>]
Complete in 10:00.
{5:37}
(I completed 4 of the 5 rounds of wallballs unbroken. I completed the last round of wallballs in sets of 8 and 2. The break was not intentional.
I did not hold the word, "unbroken", close to heart. That was not written in the program posted on our gym's website. However, in the hindsight, I wished that I would have held on to that medicine ball. I would have felt better if I had completed the last round of wallballs unbroken.
At first, I wanted to use a 32-kilogram kettlebell for the workout.)
Accessory
15 x (lower back stretch)
15 x Pike Pulse
Complete 3 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Deadlift
5 x 3
Athletes may not touch and go reps or use weightlifting belt or mixed grip.
{135 (42% of Max Deadlift) / 185 (57%) / 225 (69%) / 245 (75%) / 275 (85%) / 295 (91%) / 325 (100%) / 335 (103%)}
Conditioning
8 x Push-up
10 x (Unbroken) Wallball <20> [sub: Wallball <25>]
12 x (Unbroken) Russian Kettlebell Swing <24-kg> [Rx+: <28-kg>]
Complete in 10:00.
{5:37}
(I completed 4 of the 5 rounds of wallballs unbroken. I completed the last round of wallballs in sets of 8 and 2. The break was not intentional.
I did not hold the word, "unbroken", close to heart. That was not written in the program posted on our gym's website. However, in the hindsight, I wished that I would have held on to that medicine ball. I would have felt better if I had completed the last round of wallballs unbroken.
At first, I wanted to use a 32-kilogram kettlebell for the workout.)
Accessory
15 x (lower back stretch)
15 x Pike Pulse
Complete 3 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 316
HOUSEHOLD TRASH
Warm Up / Conditioning
10-minute run on treadmill <4:00 @ 7mph, 3:00 @ 8mph, 2:00 @ 9mph, 1:00 @ 10mph>
Warm Up / Strength
Smith Machine Bench Press
{10 x 20 (10% of Max Bench Press) / 10 x 70 (36%) / 10 x 110 (56%)}
Strength
Smith Machine Bench Press
5 x 10 x 135
Complete a set every 3:00.
{10 x 135 (69%) / 10 x 135 / 10 x 135 / 9 x 135 / x}
Strength
One Arm Dumbbell Bent Over Row
Complete as many reps and sets as the Smith Machine Bench Press. Complete a set every 3:00.
{10/arm x 60 / 10/arm x 60 / 10/arm x 60 / 9/arm x 60}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
Conditioning
10-minute run on treadmill <4:00 @ 7mph, 3:00 @ 8mph, 2:00 @ 9mph, 1:00 @ 10mph>
(I had to stop the run on the 6th minute. I had an abdominal cramp.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute run on treadmill <4:00 @ 7mph, 3:00 @ 8mph, 2:00 @ 9mph, 1:00 @ 10mph>
Warm Up / Strength
Smith Machine Bench Press
{10 x 20 (10% of Max Bench Press) / 10 x 70 (36%) / 10 x 110 (56%)}
Strength
Smith Machine Bench Press
5 x 10 x 135
Complete a set every 3:00.
{10 x 135 (69%) / 10 x 135 / 10 x 135 / 9 x 135 / x}
Strength
One Arm Dumbbell Bent Over Row
Complete as many reps and sets as the Smith Machine Bench Press. Complete a set every 3:00.
{10/arm x 60 / 10/arm x 60 / 10/arm x 60 / 9/arm x 60}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
Conditioning
10-minute run on treadmill <4:00 @ 7mph, 3:00 @ 8mph, 2:00 @ 9mph, 1:00 @ 10mph>
(I had to stop the run on the 6th minute. I had an abdominal cramp.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 315
TRASH
I caught up with an old co-worker today. She updated me on my other old co-workers. My old workplace is such a dump, full of trash.
We had brunch at Miss Paradis in SoHo, Manhattan.
Subsequently, we visited two nearby galleries.
We wanted to see Justice League, however, the movie is not released until next Thursday.
★ / 57.44
We had brunch at Miss Paradis in SoHo, Manhattan.
Subsequently, we visited two nearby galleries.
We wanted to see Justice League, however, the movie is not released until next Thursday.
★ / 57.44
17 DAY 314
YOU DON'T DESERVE MY TRUTH
Warm Up
A bunch of crap
Strength
Clean and Jerk [sub: Clean]
Establish 1RM.
{3 x 95 (power clean) (44% of Max Power Clean) / 3 x 95 (42% of Max Clean) / 3 x 115 (power clean) (53%) / 3 x 115 (51%) / 1 x 135 (power clean) (63%) / 1 x 135 (60%) / 1 x 155 (power clean) (72%) / 1 x 155 (69%) / 1 x 175 (power clean) (81%) / 1 x 175 (78%) / 1 x 195 (power clean) (91%) / 1 x 195 (87%) / 1 x 215 (power clean) (100%) / 1 x 215 (96%)}
(I was not content.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Clean and Jerk [sub: Clean]
Establish 1RM.
{3 x 95 (power clean) (44% of Max Power Clean) / 3 x 95 (42% of Max Clean) / 3 x 115 (power clean) (53%) / 3 x 115 (51%) / 1 x 135 (power clean) (63%) / 1 x 135 (60%) / 1 x 155 (power clean) (72%) / 1 x 155 (69%) / 1 x 175 (power clean) (81%) / 1 x 175 (78%) / 1 x 195 (power clean) (91%) / 1 x 195 (87%) / 1 x 215 (power clean) (100%) / 1 x 215 (96%)}
(I was not content.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
ALL I WANT FOR CHRISTMAS IS YOU
This is the season for hotpot.
Friday was the first cold day of the year. A friend suggested hotpot for dinner. That sounded amazing. After class, I met up with my friend. We travelled to Chinatown for hotpot.
★ / 57.44
Friday was the first cold day of the year. A friend suggested hotpot for dinner. That sounded amazing. After class, I met up with my friend. We travelled to Chinatown for hotpot.
★ / 57.44
17 DAY 313
BODS
Warm Up
AMRAP (7:00)
3 x Chin-up
10 x Goblet Squat <16-kg>
5/side x Cossack Squat
20-count Hollow Hold
5 x Front Squat <45>
{2 + 3}
Strength
Back Squat
Establish 10RM in 20:00.
{5 x 45 (14% of Max Back Squat) / 5 x 135 (41%) / 5 x 185 (56%) / 5 x 225 (68%) / 3 x 245 (74%) / 3 x 265 (80%) / 10 x 275 (83%)}
(I was content.)
Conditioning
EMOM (10:00)
1:00 - 10 x Burpee Box Jump Over <24">
2:00 - 10 x Toes-to-Bar [sub: Medicine Ball V-up <14>]
{10 / 10 / 10 / 10 / 8 / 10 / 8 / 10 / 8 / 10}
(My medicine ball v-ups were no good.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
AMRAP (7:00)
3 x Chin-up
10 x Goblet Squat <16-kg>
5/side x Cossack Squat
20-count Hollow Hold
5 x Front Squat <45>
{2 + 3}
Strength
Back Squat
Establish 10RM in 20:00.
{5 x 45 (14% of Max Back Squat) / 5 x 135 (41%) / 5 x 185 (56%) / 5 x 225 (68%) / 3 x 245 (74%) / 3 x 265 (80%) / 10 x 275 (83%)}
(I was content.)
Conditioning
EMOM (10:00)
1:00 - 10 x Burpee Box Jump Over <24">
2:00 - 10 x Toes-to-Bar [sub: Medicine Ball V-up <14>]
{10 / 10 / 10 / 10 / 8 / 10 / 8 / 10 / 8 / 10}
(My medicine ball v-ups were no good.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 312
IF YOU ARE NOT DOING, THEN WHAT ARE YOU DOING?
Warm Up
A bunch of crap
Conditioning
Partner AMRAP (30:00)
Partner 1 completes,
2 x Cindy,
5 x Pull-up
10 x Push-up
15 x Air Squat
Partner 2,
Row for max calorie.
At the completion of 2 rounds of Cindy, Partner 1 moves onto the rower while Partner 2 moves onto Cindy. There will be 2 scores for the AMRAP, number of rounds of Cindy completed and number of calories rowed.
{22}
{420}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
Partner AMRAP (30:00)
Partner 1 completes,
2 x Cindy,
5 x Pull-up
10 x Push-up
15 x Air Squat
Partner 2,
Row for max calorie.
At the completion of 2 rounds of Cindy, Partner 1 moves onto the rower while Partner 2 moves onto Cindy. There will be 2 scores for the AMRAP, number of rounds of Cindy completed and number of calories rowed.
{22}
{420}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 311
THINKING BIG IS STILL JUST THINKING
YESTERDAY'S ACCESSORY
Accessory
Seated Pike Pulse
3 x 15
TODAY'S SESSION
Warm Up
Stuff
Strength
Strict Ring Dip
4 x 5
One Arm Kettlebell Bent Over Row
4 x 8/arm x {16, 20, 24, 28-kg}
Alternate a set of strict ring dip with a set of one arm kettlebell bent over row.
Conditioning
AMRAP (20:00)
30 x Wallball <20>
30 x Box Jump (w/ Step Down) <24">
30-calorie Row
30 x Toes-to-Bar
{1 + 101}
(Toes-to-bars gave me a lot of trouble. Again, I was not too thrilled with the MetCon result. However, at the same time, I was not too upset.
I felt fine during the strength portion of the workout. My energy hit a low as soon as the MetCon started.
Lately, I have not been sleeping well.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Accessory
Seated Pike Pulse
3 x 15
TODAY'S SESSION
Warm Up
Stuff
Strength
Strict Ring Dip
4 x 5
One Arm Kettlebell Bent Over Row
4 x 8/arm x {16, 20, 24, 28-kg}
Alternate a set of strict ring dip with a set of one arm kettlebell bent over row.
Conditioning
AMRAP (20:00)
30 x Wallball <20>
30 x Box Jump (w/ Step Down) <24">
30-calorie Row
30 x Toes-to-Bar
{1 + 101}
(Toes-to-bars gave me a lot of trouble. Again, I was not too thrilled with the MetCon result. However, at the same time, I was not too upset.
I felt fine during the strength portion of the workout. My energy hit a low as soon as the MetCon started.
Lately, I have not been sleeping well.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 310
CONSISTENT NOTHING
Warm Up
It was a blur.
(I did not sleep well last night. I felt weak today.)
Strength
Overhead Squat [sub: Front Squat]
Establish 3RM in 15:00. Bar comes from the floor.
{95 (45% of Max Power Clean, 42% of Max Clean, 33% of Max Front Squat) / 115 (55%, 51%, 40%) / 135 (64%, 60%, 47%) / 155 (74%, 69%, 53%) / 175 (83%, 78%, 60%) / 195 (93%, 87%, 67%) / 215 (102%, 96%, 74%)}
Conditioning
AMRAP (3:00)
1 x Double Under
Cash in,
18 x Overhead Squat <95> [sub: Front Squat]
18 x Lateral Burpee over Bar
{36}
Rest for 3:00.
Conditioning
AMRAP (3:00)
1 x Double Under
Cash in,
15 x Overhead Squat <115> [sub: Front Squat <135>]
15 x Lateral Burpee over Bar
{17}
Rest for 3:00.
Conditioning
AMRAP (3:00)
1 x Double Under
Cash in,
9 x Overhead Squat <135> [sub: Front Squat <185 (86% of Power Clean, 64% of Max Front Squat)>]
9 x Lateral Burpee over Bar
{39}
(I was not too thrilled with the MetCon results. However, there were just too many victories tonight to be upset over the MetCon results.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
It was a blur.
(I did not sleep well last night. I felt weak today.)
Strength
Overhead Squat [sub: Front Squat]
Establish 3RM in 15:00. Bar comes from the floor.
{95 (45% of Max Power Clean, 42% of Max Clean, 33% of Max Front Squat) / 115 (55%, 51%, 40%) / 135 (64%, 60%, 47%) / 155 (74%, 69%, 53%) / 175 (83%, 78%, 60%) / 195 (93%, 87%, 67%) / 215 (102%, 96%, 74%)}
Conditioning
AMRAP (3:00)
1 x Double Under
Cash in,
18 x Overhead Squat <95> [sub: Front Squat]
18 x Lateral Burpee over Bar
{36}
Rest for 3:00.
Conditioning
AMRAP (3:00)
1 x Double Under
Cash in,
15 x Overhead Squat <115> [sub: Front Squat <135>]
15 x Lateral Burpee over Bar
{17}
Rest for 3:00.
Conditioning
AMRAP (3:00)
1 x Double Under
Cash in,
9 x Overhead Squat <135> [sub: Front Squat <185 (86% of Power Clean, 64% of Max Front Squat)>]
9 x Lateral Burpee over Bar
{39}
(I was not too thrilled with the MetCon results. However, there were just too many victories tonight to be upset over the MetCon results.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 309
I WANT TO KNOW YOUR NAME
Warm Up / Strength
Smith Machine Sumo Deadlift / Smith Machine Deadlift
{10 x 110 (34% of Max Deadlift) / 10 x 110 // 8 x 160 (49%) / 8 x 160 // 6 x 200 (62%) / 6 x 200 // 4 x 250 (77%) / 4 x 250 // 2 x 290 (89%) / 2 x 290}
Strength
Smith Machine Sumo Deadlift + Smith Machine Deadlift
5 x (1 + 1)
{310 (95%) / 320 (98%) / 330 (102%) / 340 (105%) / 350 (108%)}
Conditioning
AMRAP (5:00)
1-story Farmer's Carry up and down Stairs
One story climb, up and down the stairs, counts as 1 round or 4 reps.
{5 + 1}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
Accessory
Seated Pike Pulse
3 x 15
Conditioning
AMRAP (5:00)
1-story Farmer's Carry up and down Stairs
One story climb, up and down the stairs, counts as 1 round or 4 reps.
{6 + 2}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Smith Machine Sumo Deadlift / Smith Machine Deadlift
{10 x 110 (34% of Max Deadlift) / 10 x 110 // 8 x 160 (49%) / 8 x 160 // 6 x 200 (62%) / 6 x 200 // 4 x 250 (77%) / 4 x 250 // 2 x 290 (89%) / 2 x 290}
Strength
Smith Machine Sumo Deadlift + Smith Machine Deadlift
5 x (1 + 1)
{310 (95%) / 320 (98%) / 330 (102%) / 340 (105%) / 350 (108%)}
Conditioning
AMRAP (5:00)
1-story Farmer's Carry up and down Stairs
One story climb, up and down the stairs, counts as 1 round or 4 reps.
{5 + 1}
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
Accessory
Seated Pike Pulse
3 x 15
Conditioning
AMRAP (5:00)
1-story Farmer's Carry up and down Stairs
One story climb, up and down the stairs, counts as 1 round or 4 reps.
{6 + 2}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 308
THOR: RAGNAROK
I saw Thor: Ragnarok today.
Later, I bought mouthwash from CVS.
★
Later, I bought mouthwash from CVS.
★
17 DAY 307
I NEED MY MOTHER
I chose not to snatch tonight to give my left shoulder some rest.
★
★
17 DAY 306
SHUT THE FUCK UP, YOU WEAK BITCH!
Warm Up
A bunch of crap
Strength
Deadlift
5 x 3
Athletes may not use a weightlifting belt, mixed grip and touch-and-go reps.
{65 (21% of Max Deadlift} / 135 (43%) / 185 (59%) / 205 (65%) / 225 (71%) / 245 (78%) / 265 (84%) / 285 (90%) / 305 (97%) / 325 (103%)}
Conditioning
EMOM (12:00)
1:00 - 6 to 8 x Deadlift <135> [Rx+: 8 x Deadlift <185>]
2:00 - 30 to 50 x Double Under [40 x]
3:00 - 18 to 20 x Sit-up [20 x]
(I completed 3 of the 4 rounds of double unders unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Deadlift
5 x 3
Athletes may not use a weightlifting belt, mixed grip and touch-and-go reps.
{65 (21% of Max Deadlift} / 135 (43%) / 185 (59%) / 205 (65%) / 225 (71%) / 245 (78%) / 265 (84%) / 285 (90%) / 305 (97%) / 325 (103%)}
Conditioning
EMOM (12:00)
1:00 - 6 to 8 x Deadlift <135> [Rx+: 8 x Deadlift <185>]
2:00 - 30 to 50 x Double Under [40 x]
3:00 - 18 to 20 x Sit-up [20 x]
(I completed 3 of the 4 rounds of double unders unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 305
WORTHLESS PIECE OF SHIT!
Warm Up
A bunch of crap
Conditioning
AMRAP (3:00)
Cash In
10 x Toes-to-Bar [sub: 10 x Hanging Knee Raise (recommended by coach)]
Then,
40-calorie Row
40 x Box Jump (w/ Step Down) <24"> [Rebounding Box Jump (r6 only)]
20/arm x Kettlebell Push Press <24-kg> [sub: 30 x Push Up (recommended by coach)]
Rest for 3:00.
Complete 6 rounds. Athletes start each round with a cash in of 10 toes-to-bars. Subsequently, athletes pick up where they left off in the chipper.
{(+60) 0 + 60 / (+55) 1 + 15 / (+50) 1 + 65 / (+45) 2 + 0 / (+45) 2 + 45 / (+58) 2 + 103}
(In the hindsight, I believe that I could have pushed myself harder in the later rounds. However, all in all, I am really happy with my effort.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP (3:00)
Cash In
10 x Toes-to-Bar [sub: 10 x Hanging Knee Raise (recommended by coach)]
Then,
40-calorie Row
40 x Box Jump (w/ Step Down) <24"> [Rebounding Box Jump (r6 only)]
20/arm x Kettlebell Push Press <24-kg> [sub: 30 x Push Up (recommended by coach)]
Rest for 3:00.
Complete 6 rounds. Athletes start each round with a cash in of 10 toes-to-bars. Subsequently, athletes pick up where they left off in the chipper.
{(+60) 0 + 60 / (+55) 1 + 15 / (+50) 1 + 65 / (+45) 2 + 0 / (+45) 2 + 45 / (+58) 2 + 103}
(In the hindsight, I believe that I could have pushed myself harder in the later rounds. However, all in all, I am really happy with my effort.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
