17 DAY 271
THE POWER IS IN THE HIP
Warm Up
Barbell drill
Strength
1 x Power Snatch + 1 x Hang Power Snatch +2 x Overhead Squat
Complete a set every 1:30. Complete 8 sets. Start the first set at approximately 50% of 1RM snatch.
{75 (55% of Max Power Snatch) / 85 (63%) / 95 (70%) / 105 (78%) / 115 (85%) / 125 (93%) / 135 (100%) / 140 (104%) + 140 + 140 + x}
(The strength session went according to plan.)
Strength
Snatch Balance
{95 (68% of Max Power Snatch) + 95 (F) + 95 / 3 x 95 / 100 (71%) + 100 (F) / 2 x 100 / 1 x 115 (82%) / 1 x 125 (89%) / 1 x 140 (100%)}
(My shoulders were exhausted after the first strength session. I had trouble stabilizing the weights overhead during the snatch balances.)
Conditioning
25 x Double Under
Rest 1:00
50 x Double Under
Rest 1:00
75 x Double Under
Rest 1:00
50 x Double Under
Rest 1:00
25 x Double Under
Complete in 9:00.
{CAP+75}
(I am still working on my double unders.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drill
Strength
1 x Power Snatch + 1 x Hang Power Snatch +2 x Overhead Squat
Complete a set every 1:30. Complete 8 sets. Start the first set at approximately 50% of 1RM snatch.
{75 (55% of Max Power Snatch) / 85 (63%) / 95 (70%) / 105 (78%) / 115 (85%) / 125 (93%) / 135 (100%) / 140 (104%) + 140 + 140 + x}
(The strength session went according to plan.)
Strength
Snatch Balance
{95 (68% of Max Power Snatch) + 95 (F) + 95 / 3 x 95 / 100 (71%) + 100 (F) / 2 x 100 / 1 x 115 (82%) / 1 x 125 (89%) / 1 x 140 (100%)}
(My shoulders were exhausted after the first strength session. I had trouble stabilizing the weights overhead during the snatch balances.)
Conditioning
25 x Double Under
Rest 1:00
50 x Double Under
Rest 1:00
75 x Double Under
Rest 1:00
50 x Double Under
Rest 1:00
25 x Double Under
Complete in 9:00.
{CAP+75}
(I am still working on my double unders.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 270
JE NE SAIS QUOI
Warm Up
40' Dumbbell Overhead Lunge Walk <2 x 25>
1-story Dumbbell Farmer's Carry Up and Down Stairs <2 x 25>
40' Dumbbell Overhead Lunge Walk <2 x 25>
Rest as needed. Minimize rest time.
Complete 3 rounds.
Warm Up
0.25-mile Run on Treadmill <7 mph, 8 mph, 9 mph>
40' One Arm Dumbbell Overhead Lunge Walk w/ Right Arm <30, 40, 50>
40' One Arm Dumbbell Overhead Lunge Walk w/ Left Arm <30, 40, 50>
Rest as needed. Minimize rest time.
Complete 3 rounds.
?
(In short, I tried a bunch of exercises, but my body was just not feeling them tonight.)
Conditioning
AMRAP (5:00)
1 x Decline Sit-up
{71}
Accessory
Hip Abduction? Adduction? (machine)
3 x 8 x 160
(All in all, I was not content with tonight's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
40' Dumbbell Overhead Lunge Walk <2 x 25>
1-story Dumbbell Farmer's Carry Up and Down Stairs <2 x 25>
40' Dumbbell Overhead Lunge Walk <2 x 25>
Rest as needed. Minimize rest time.
Complete 3 rounds.
Warm Up
0.25-mile Run on Treadmill <7 mph, 8 mph, 9 mph>
40' One Arm Dumbbell Overhead Lunge Walk w/ Right Arm <30, 40, 50>
40' One Arm Dumbbell Overhead Lunge Walk w/ Left Arm <30, 40, 50>
Rest as needed. Minimize rest time.
Complete 3 rounds.
?
(In short, I tried a bunch of exercises, but my body was just not feeling them tonight.)
Conditioning
AMRAP (5:00)
1 x Decline Sit-up
{71}
Accessory
Hip Abduction? Adduction? (machine)
3 x 8 x 160
(All in all, I was not content with tonight's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 269
EVN
Warm Up
A bunch of crap
Conditioning
AMRAP (1:30)
1 x Toes-to-Bar
Immediately followed by,
AMRAP (3:30)
12 x Power Clean <135>
12 x Burpee-over-Bar [Lateral Burpee-over-Bar]
Rest 5:00.
AMRAP (1:30)
1 x Toes-to-Bar
Immediately followed by,
AMRAP (3:30)
9 x Power Clean <155> [scaled: <145>]
9 x Burpee-over-Bar [Lateral Burpee-over-Bar]
Rest 5:00.
AMRAP (1:30)
1 x Toes-to-Bar
Immediately followed by,
AMRAP (3:30)
6 x Power Clean <185> [scaled: <155>]
6 x Burpee-over-Bar [Lateral Burpee-over-Bar]
{15, 1+5, 15, 1+2?, 15, 1+2?}
(All in all, I was not content.
My toes-to-bars were strict-ish.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP (1:30)
1 x Toes-to-Bar
Immediately followed by,
AMRAP (3:30)
12 x Power Clean <135>
12 x Burpee-over-Bar [Lateral Burpee-over-Bar]
Rest 5:00.
AMRAP (1:30)
1 x Toes-to-Bar
Immediately followed by,
AMRAP (3:30)
9 x Power Clean <155> [scaled: <145>]
9 x Burpee-over-Bar [Lateral Burpee-over-Bar]
Rest 5:00.
AMRAP (1:30)
1 x Toes-to-Bar
Immediately followed by,
AMRAP (3:30)
6 x Power Clean <185> [scaled: <155>]
6 x Burpee-over-Bar [Lateral Burpee-over-Bar]
{15, 1+5, 15, 1+2?, 15, 1+2?}
(All in all, I was not content.
My toes-to-bars were strict-ish.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 268
"THAT WAY IF THEY LOVE ME, I KNOW THAT THEY LOVE ME FOR REAL"
Warm Up
A bunch of crap
Strength
Front Squat
4 x 8-10
Bar comes from the ground. Complete in 20:00.
{8 x 95 (33% of Max Front Squat, 42% of Max Clean) / 8 x 125 (43%, 56%) / 8 x 155 (53%, 61%) / 8 x 175 (60%, 78%)}
(I needed more time.
I did not feel 100% today.)
Conditioning
In team of 2, complete,
3 rounds of,
50 x Wallball <25>
40 x Box Jump with Step Down <24">
30 x Handstand Push-up [scaled: Pike Push-up with Feet on a 20" Box (r1), Pike Push-up (r2-r3)]
{14:xx or 15:xx}
(All in all, I was not content.
I just did not feel amazing today.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Front Squat
4 x 8-10
Bar comes from the ground. Complete in 20:00.
{8 x 95 (33% of Max Front Squat, 42% of Max Clean) / 8 x 125 (43%, 56%) / 8 x 155 (53%, 61%) / 8 x 175 (60%, 78%)}
(I needed more time.
I did not feel 100% today.)
Conditioning
In team of 2, complete,
3 rounds of,
50 x Wallball <25>
40 x Box Jump with Step Down <24">
30 x Handstand Push-up [scaled: Pike Push-up with Feet on a 20" Box (r1), Pike Push-up (r2-r3)]
{14:xx or 15:xx}
(All in all, I was not content.
I just did not feel amazing today.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 267
"RATHER BE HARD TO LOVE, THAN EASY TO LEAVE"
Warm Up / Conditioning
0.25-mile run on treadmill <7 mph, 8 mph, 9 mph, 10 mph>
90' One Arm Dumbbell Overhead Carry w/ Right Arm <30, 40, 50, 60>
90' One Arm Dumbbell Overhead Carry w/ Left Arm <30, 40, 50, 60>
Complete 4 rounds.
Warm Up
20 x Plank w/ Shoulder Tap
10 x 3/4 Burpee
5/leg x Air Squat Descent to Pistol Ascent
Rest 1:00.
Complete 3 rounds.
(My right groin still hurts.)
Conditioning
AMRAP (10:00)
7 x Push-up
7 x Decline Sit-up
7 x Air Squat
{10+7}
Conditioning
30 x Bicycle
15/side x Heel Touch
30 x Reverse Crunch
Rest 1:00.
Complete 3 rounds.
Conditioning
0.25-mile run on treadmill <10 mph, 10.1 mph, 10.2 mph, 10.3 mph>
Rest 1:00.
Complete 4 rounds.
Active Recovery
Catch 125 Pokémons.
(I felt a sharp pain in my left knee when I was walking down the subway stairs on my way home. Training went fine today. I was shocked by the sudden pain.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0.25-mile run on treadmill <7 mph, 8 mph, 9 mph, 10 mph>
90' One Arm Dumbbell Overhead Carry w/ Right Arm <30, 40, 50, 60>
90' One Arm Dumbbell Overhead Carry w/ Left Arm <30, 40, 50, 60>
Complete 4 rounds.
Warm Up
20 x Plank w/ Shoulder Tap
10 x 3/4 Burpee
5/leg x Air Squat Descent to Pistol Ascent
Rest 1:00.
Complete 3 rounds.
(My right groin still hurts.)
Conditioning
AMRAP (10:00)
7 x Push-up
7 x Decline Sit-up
7 x Air Squat
{10+7}
Conditioning
30 x Bicycle
15/side x Heel Touch
30 x Reverse Crunch
Rest 1:00.
Complete 3 rounds.
Conditioning
0.25-mile run on treadmill <10 mph, 10.1 mph, 10.2 mph, 10.3 mph>
Rest 1:00.
Complete 4 rounds.
Active Recovery
Catch 125 Pokémons.
(I felt a sharp pain in my left knee when I was walking down the subway stairs on my way home. Training went fine today. I was shocked by the sudden pain.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 266
I DON'T WANT TO HEAR YOUR STORIES
We went to Governor's Island today.
The weather was beautiful.
Governor's Island is full of rare Pokémons.
We also saw a polo match.
All in all, it was a relaxing time.
★
The weather was beautiful.
Governor's Island is full of rare Pokémons.
We also saw a polo match.
All in all, it was a relaxing time.
★
17 DAY 265
SEX
Warm Up
A bunch of crap
Conditioning
In team of 2, complete,
10 rounds of
3 x Clean and Jerk <135>
Followed by,
10 rounds of
15 x Wallball <20>
And
10 rounds of
3 x Clean and Jerk <135>
Complete in under 20:00. Partners alternate after every round.
{14:45}
(My team was the last team to complete the workout.
I completed all of the clean and jerks unbroken. I completed the wallballs in sets of 10 and 5. All in all, I was content with my effort.)
Active Recovery
The weather was beautiful tonight. I went for a walk after dinner to catch Pokémons.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
In team of 2, complete,
10 rounds of
3 x Clean and Jerk <135>
Followed by,
10 rounds of
15 x Wallball <20>
And
10 rounds of
3 x Clean and Jerk <135>
Complete in under 20:00. Partners alternate after every round.
{14:45}
(My team was the last team to complete the workout.
I completed all of the clean and jerks unbroken. I completed the wallballs in sets of 10 and 5. All in all, I was content with my effort.)
Active Recovery
The weather was beautiful tonight. I went for a walk after dinner to catch Pokémons.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 264
THE WAY YOU LOOK TONIGHT
Warm Up
A bunch of crap
Warm Up
Push Jerk
5 x 95 (56% of Max Push Press)
Strength
Push Jerk
2 x 115 (68%) / 2 x 135 (79%) / 2 x 155 (91%) / 2 x 165 (97%) / 1 x 175 (103%) (F)
(I was surprised that I failed the 175-pound push jerk.)
Conditioning
E3:30O3:30M
18-calorie Row
10 x Push Jerk <95>
5/leg x Barbell Overhead Reverse Lunge <95>
Complete 5 rounds.
{18 / 18 / 18 / 18 / 18}
{10 / 10 / 10 / 5 / 10}
{10 / 10 x Barbell Front Rack Reverse Lunge / 10 x Barbell Front Rack Reverse Lunge / 10 x Barbell Front Rack Reverse Lunge / 3}
(That was bad. That was really bad.
Shake it off. Move on.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Warm Up
Push Jerk
5 x 95 (56% of Max Push Press)
Strength
Push Jerk
2 x 115 (68%) / 2 x 135 (79%) / 2 x 155 (91%) / 2 x 165 (97%) / 1 x 175 (103%) (F)
(I was surprised that I failed the 175-pound push jerk.)
Conditioning
E3:30O3:30M
18-calorie Row
10 x Push Jerk <95>
5/leg x Barbell Overhead Reverse Lunge <95>
Complete 5 rounds.
{18 / 18 / 18 / 18 / 18}
{10 / 10 / 10 / 5 / 10}
{10 / 10 x Barbell Front Rack Reverse Lunge / 10 x Barbell Front Rack Reverse Lunge / 10 x Barbell Front Rack Reverse Lunge / 3}
(That was bad. That was really bad.
Shake it off. Move on.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 263
THE MAN WHO CAN'T BE MOVED
Warm Up
Barbell drill
Strength
Deadlift + Clean Pull + Clean
3 x (1 + 1 + 1)
{95 (42% of Max Clean) / 115 (51%) / 135 (60%)}
Strength
Clean Pull + Clean
3 x (1 + 1)
{145 (64%) / 155 (69%) / 165 (73%)}
Strength
Clean
5 x 1
{175 (78%) / 185 (82%) / 195 (87%) / 205 (91%) / 215 (96%) (F) / 215 / 225 (100%)}
(I bought a FitBit after class tonight. I am so excited to wear it everywhere I go.
On another note, my right nipple is not looking too good.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drill
Strength
Deadlift + Clean Pull + Clean
3 x (1 + 1 + 1)
{95 (42% of Max Clean) / 115 (51%) / 135 (60%)}
Strength
Clean Pull + Clean
3 x (1 + 1)
{145 (64%) / 155 (69%) / 165 (73%)}
Strength
Clean
5 x 1
{175 (78%) / 185 (82%) / 195 (87%) / 205 (91%) / 215 (96%) (F) / 215 / 225 (100%)}
(I bought a FitBit after class tonight. I am so excited to wear it everywhere I go.
On another note, my right nipple is not looking too good.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 262
BE STILL, MY BEATING HEART
Warm Up
A bunch of crap
(I want to find someone, who I am this excited about.)
Warm Up
2 x Snatch High Pull + 2 x Snatch
{65 (48% of Max Power Snatch) / 75 (56%)}
Strength
Snatch
5 x 3
{85 (63%) / 95 (70%) / 95 / 105 (78%) / 115 (85%)}
(I missed 2 snatches at 95-pound.
I caught most of my snatches in the power position, then rode the half squat down to the bottom.
My lack of mobility is holding back my strength.)
Strength
EMOM (10:00)
1 x Snatch <Heaviest weight lifted from prior session>
{115}
(I missed 1 snatch. I made up the failed rep with a power snatch.
Again, I caught most of my snatches in the power position, then rode the half squat down to the bottom.
All of the weights felt light tonight.)
Bonus
AMRAP (5:00)
5 x Push-up
5 x Pike Push-up
{5+5}
★ / 46 / 99 / 100 / 103 / 104 / 105 / 106
A bunch of crap
(I want to find someone, who I am this excited about.)
Warm Up
2 x Snatch High Pull + 2 x Snatch
{65 (48% of Max Power Snatch) / 75 (56%)}
Strength
Snatch
5 x 3
{85 (63%) / 95 (70%) / 95 / 105 (78%) / 115 (85%)}
(I missed 2 snatches at 95-pound.
I caught most of my snatches in the power position, then rode the half squat down to the bottom.
My lack of mobility is holding back my strength.)
Strength
EMOM (10:00)
1 x Snatch <Heaviest weight lifted from prior session>
{115}
(I missed 1 snatch. I made up the failed rep with a power snatch.
Again, I caught most of my snatches in the power position, then rode the half squat down to the bottom.
All of the weights felt light tonight.)
Bonus
AMRAP (5:00)
5 x Push-up
5 x Pike Push-up
{5+5}
★ / 46 / 99 / 100 / 103 / 104 / 105 / 106
17 DAY 261
LONELY TOGETHER
I went to see a dermatologist today for my scalp.
She prescribed a bottle of medicine shampoo and lotion for me.
★
She prescribed a bottle of medicine shampoo and lotion for me.
★
THINKING ABOUT YOU
Warm Up
20 x Double Under
10 x Plate Overhead Squat <AHAP> [25]
10 x Kneeling, Behind-the-Neck Strict Press
30-count Plank
Complete 2 rounds.
Warm Up
Barbell drill
Strength
Back Squat
5 x 3
<<5 x 45 (14% of Max Back Squat) / 5 x 95 (29%) / 5 x 135 (41%) / 5 x 185 (56%)>>
{225 (68%) / 245 (74%) / 265 (80%) / 285 (86%) / x}
(It's been a while.
To my surprise, my right groin still hurts.)
Strength
Back Squat
Max effort x Heaviest set from prior session
{x}
Conditioning
5 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
4 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
3 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
2 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
1 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
2 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
3 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
4 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
5 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
Complete in under 8:00.
{CAP+37}
(All in all, I was content with my effort.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
20 x Double Under
10 x Plate Overhead Squat <AHAP> [25]
10 x Kneeling, Behind-the-Neck Strict Press
30-count Plank
Complete 2 rounds.
Warm Up
Barbell drill
Strength
Back Squat
5 x 3
<<5 x 45 (14% of Max Back Squat) / 5 x 95 (29%) / 5 x 135 (41%) / 5 x 185 (56%)>>
{225 (68%) / 245 (74%) / 265 (80%) / 285 (86%) / x}
(It's been a while.
To my surprise, my right groin still hurts.)
Strength
Back Squat
Max effort x Heaviest set from prior session
{x}
Conditioning
5 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
4 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
3 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
2 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
1 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
2 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
3 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
4 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
5 x Overhead Squat <115> [scaled: <95>]
15 x Double Under
Complete in under 8:00.
{CAP+37}
(All in all, I was content with my effort.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 260
I DON'T LIKE YOU
Today was uneventful.
★
★
17 DAY 259
WHERE IS MY LOVER?
Warm Up
So much crap.
Strength
Push Jerk
5 x 3
Complete a set every 3:00.
{115 (68% of Max Push Press) / 135 (79%) / 155 (91%) / 155 / 165 (97%)}
Conditioning
EMOM (12:00)
1:00 - 8-10 x Toes-to-Bar [8]
2:00 - 8-10 x Push Jerk <115> [8]
3:00 - 6/leg x Double Kettlebell Front Rack Walking Lunge <AHAP> [2 x 24-kg kettlebells]
Complete 4 rounds.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
So much crap.
Strength
Push Jerk
5 x 3
Complete a set every 3:00.
{115 (68% of Max Push Press) / 135 (79%) / 155 (91%) / 155 / 165 (97%)}
Conditioning
EMOM (12:00)
1:00 - 8-10 x Toes-to-Bar [8]
2:00 - 8-10 x Push Jerk <115> [8]
3:00 - 6/leg x Double Kettlebell Front Rack Walking Lunge <AHAP> [2 x 24-kg kettlebells]
Complete 4 rounds.
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
FEED ME A COOKIE
We saw It.
★
★
17 DAY 258
FEAR OF GOD
17 DAY 257
BROKEN
Warm Up
Barbell drill
(My arms started to feel numb mid warm up. I could not keep up with the rest of the class.)
Strength
Push Press + Split Jerk
8 x (3 + 1)
Complete a set every 90 seconds.
{95 (56% of Max Push Press) / 95 / 95 / 115 (68%) / 115 / 115 / 115 / 115}
(I was just fatigued.
My mobility needs to catch up to my strength.)
Conditioning
15-12-9 x Push Press <115> [scaled: <95>]
15-12-9 x Lateral Burpee over Bar
15-12-9 x Toes-to-Bar
Complete in under 10:00.
{CAP+6}
(I had had easier times with burpees.
My toes did not touch the bar on 3 of the toes-to-bars.
I was the only athlete in my class to not finish the workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drill
(My arms started to feel numb mid warm up. I could not keep up with the rest of the class.)
Strength
Push Press + Split Jerk
8 x (3 + 1)
Complete a set every 90 seconds.
{95 (56% of Max Push Press) / 95 / 95 / 115 (68%) / 115 / 115 / 115 / 115}
(I was just fatigued.
My mobility needs to catch up to my strength.)
Conditioning
15-12-9 x Push Press <115> [scaled: <95>]
15-12-9 x Lateral Burpee over Bar
15-12-9 x Toes-to-Bar
Complete in under 10:00.
{CAP+6}
(I had had easier times with burpees.
My toes did not touch the bar on 3 of the toes-to-bars.
I was the only athlete in my class to not finish the workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 256
SOMEBODY I USED TO KNOW
Warm Up
... ...
(There is a new employee in my office, who reminded me of somebody that I used to know. I want to get to know him.)
Conditioning
In team of 3, complete
500-calorie Row
And
200 x Double Under
100 x Wallball <20-pound Medicine Ball to 10' Target>
50 x Lateral Box Jump Over <24" Box>
100 x Burpee <to 6" Target>
50 x Box Jump Over <24" Box>
100 x Wallball <20-pound Medicine Ball to 10' Target>
200 x Double Under
Two athletes work at a time. One athlete must be rowing at all time.
(My team did not finish the workout.
One of my teammates was cheating. I caught him in the act twice. On the burpees, I counted 6 reps. He told me that he completed 10 reps. On the wallballs, I counted 15 reps. He told me that he completed 20 reps.
He is only cheating himself.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
... ...
(There is a new employee in my office, who reminded me of somebody that I used to know. I want to get to know him.)
Conditioning
In team of 3, complete
500-calorie Row
And
200 x Double Under
100 x Wallball <20-pound Medicine Ball to 10' Target>
50 x Lateral Box Jump Over <24" Box>
100 x Burpee <to 6" Target>
50 x Box Jump Over <24" Box>
100 x Wallball <20-pound Medicine Ball to 10' Target>
200 x Double Under
Two athletes work at a time. One athlete must be rowing at all time.
(My team did not finish the workout.
One of my teammates was cheating. I caught him in the act twice. On the burpees, I counted 6 reps. He told me that he completed 10 reps. On the wallballs, I counted 15 reps. He told me that he completed 20 reps.
He is only cheating himself.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 255
DHT
Warm Up
A bunch of crap
(I went to my usual barber shop for a haircut prior to class. My barber is so nice, but more often than not, he messes up my haircut. He cut my hair too short today. The short haircut completely exposed my balding head. I feel very insecure and unattractive right now.)
Strength
Hang Power Snatch
6 x 3
{65 (52% of Max Snatch) / 85 (68%) / 105 (84%) / 115 (92%) / 125 (100%) / 135 (108%)}
(I knew that I had a 135-pound snatch in me.
However, I was unsure if I had 3, unbroken, 135-pound power snatches in me.
It turned out that I did.)
Conditioning
AMRAP (7:00)
10 x Hang Power Snatch <75 (56%)>
5 x Push-up
{6+5}
(My plan for the AMRAP is to treat it as an EMOM. I figured that 7 rounds would have been a solid score.
I was in Heat 2. So, I got to observe the athletes in Heat 1. I was counting the rounds of two of the athletes who were moving the fastest. The two athletes respectively completed 7 and 8 rounds, further cemented my decision to treat the workout as an EMOM.
Unfortunately, the workout did not go as planned. In the hindsight, I could have pushed myself a little harder.
I took off the bandage after shower. I think the nipple is going to look really good when it heals. I took a picture of it for memory sake. I also took a picture of the top of my head. It's very bald. There are also red scars on the top of my head from scratching. I am planning to see a dermatologist about my hair loss.)
★ / 18 / 46 / 99 / 100 / 103 / 104 / 105 / 106
A bunch of crap
(I went to my usual barber shop for a haircut prior to class. My barber is so nice, but more often than not, he messes up my haircut. He cut my hair too short today. The short haircut completely exposed my balding head. I feel very insecure and unattractive right now.)
Strength
Hang Power Snatch
6 x 3
{65 (52% of Max Snatch) / 85 (68%) / 105 (84%) / 115 (92%) / 125 (100%) / 135 (108%)}
(I knew that I had a 135-pound snatch in me.
However, I was unsure if I had 3, unbroken, 135-pound power snatches in me.
It turned out that I did.)
Conditioning
AMRAP (7:00)
10 x Hang Power Snatch <75 (56%)>
5 x Push-up
{6+5}
(My plan for the AMRAP is to treat it as an EMOM. I figured that 7 rounds would have been a solid score.
I was in Heat 2. So, I got to observe the athletes in Heat 1. I was counting the rounds of two of the athletes who were moving the fastest. The two athletes respectively completed 7 and 8 rounds, further cemented my decision to treat the workout as an EMOM.
Unfortunately, the workout did not go as planned. In the hindsight, I could have pushed myself a little harder.
I took off the bandage after shower. I think the nipple is going to look really good when it heals. I took a picture of it for memory sake. I also took a picture of the top of my head. It's very bald. There are also red scars on the top of my head from scratching. I am planning to see a dermatologist about my hair loss.)
★ / 18 / 46 / 99 / 100 / 103 / 104 / 105 / 106
17 DAY 254
I'LL BE FINE BY TOMORROW
I had my third refinement surgery today.
I told my doctor to be a little more aggressive today than she had been.
She listened. She was more aggressive today. I was happy about that. However, I am questioning if she could have been even more aggressive.
Today's surgery will be my last.
Now, we will wait and see.
My doctor told me to not exercise until Wednesday. However, I really want to take tomorrow's class.
★
I told my doctor to be a little more aggressive today than she had been.
She listened. She was more aggressive today. I was happy about that. However, I am questioning if she could have been even more aggressive.
Today's surgery will be my last.
Now, we will wait and see.
My doctor told me to not exercise until Wednesday. However, I really want to take tomorrow's class.
★
17 DAY 253
HOW IS IT POSSIBLE FOR ONE PERSON TO EXHIBIT SO MANY NEGATIVE TRAITS?
Warm Up
5 x One Arm Dumbbell Strict Press (w/ Right Arm) <25, 30>
5 x One Arm Thruster (w/ Right Arm) <25, 30>
5 x One Arm Dumbbell Strict Press (w/ Left Arm) <25, 30>
5 x One Arm Thruster (w/ Left Arm) <25, 30>
0.25-mile run on treadmill <7mph>
Complete 2 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 5
Complete a set every 3:00.
{170 (87%)}
(This was tough.)
Conditioning
AMRAP (10:00)
7 x Push-up
7 x Decline Sit-up
7 x Air Squat
{8+13}
(The push-ups were really hard right after the bench press.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
5 x One Arm Dumbbell Strict Press (w/ Right Arm) <25, 30>
5 x One Arm Thruster (w/ Right Arm) <25, 30>
5 x One Arm Dumbbell Strict Press (w/ Left Arm) <25, 30>
5 x One Arm Thruster (w/ Left Arm) <25, 30>
0.25-mile run on treadmill <7mph>
Complete 2 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 5
Complete a set every 3:00.
{170 (87%)}
(This was tough.)
Conditioning
AMRAP (10:00)
7 x Push-up
7 x Decline Sit-up
7 x Air Squat
{8+13}
(The push-ups were really hard right after the bench press.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 252
WHAT A LOSER
Warm Up
50' Bear Crawl
0:30 x Front Rack Stretch
10 x Front Rack Reverse Lunge <45>
10 x Box Jump (w/ Step Down) <24">
0:30 x Plank
10 x Plate Ground-to-Overhead <10, 25>
Complete 2 rounds.
Warm Up
Barbell drill
Strength
Power Clean
5-4-3-2-2-1-1
Complete in 18:00.
{5 x 115 (53% of Max Clean) / 4 x 135 (63%) / 3 x 155 (72%) / 2 x 165 (77%) / 2 x 170 (79%) / 1 x 175 (81%) / 1 x 180 (84%) / 1 x 185 (86%) (bonus)}
(I was very happy with my lifts. All of the weights felt light. My form remained solid throughout.)
Conditioning
21-15-9 x Power Clean <95 (44%)>
21-15-9/leg x Front Rack Reverse Lunge <95 (33% of Max Front Squat)>
21-15-9 x Push Press <95 (56% of Max Push Press)>
Complete in 16:00.
{CAP+42}
(I don't know what to say. Maybe I just suck, but I don't want to admit to that just yet.
On another note, I really liked today's programming.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
50' Bear Crawl
0:30 x Front Rack Stretch
10 x Front Rack Reverse Lunge <45>
10 x Box Jump (w/ Step Down) <24">
0:30 x Plank
10 x Plate Ground-to-Overhead <10, 25>
Complete 2 rounds.
Warm Up
Barbell drill
Strength
Power Clean
5-4-3-2-2-1-1
Complete in 18:00.
{5 x 115 (53% of Max Clean) / 4 x 135 (63%) / 3 x 155 (72%) / 2 x 165 (77%) / 2 x 170 (79%) / 1 x 175 (81%) / 1 x 180 (84%) / 1 x 185 (86%) (bonus)}
(I was very happy with my lifts. All of the weights felt light. My form remained solid throughout.)
Conditioning
21-15-9 x Power Clean <95 (44%)>
21-15-9/leg x Front Rack Reverse Lunge <95 (33% of Max Front Squat)>
21-15-9 x Push Press <95 (56% of Max Push Press)>
Complete in 16:00.
{CAP+42}
(I don't know what to say. Maybe I just suck, but I don't want to admit to that just yet.
On another note, I really liked today's programming.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 251
A WEAK MAN
Warm Up / Conditioning
0.26-mile run on treadmill <6.6mph, 7.6mph, 8.6mph, 9.6mph>
40' One Arm Dumbbell Overhead Walking Lunge w/ Right Arm <35>
40' One Arm Dumbbell Overhead Walking Lunge w/ Left Arm <35>
Complete 4 rounds.
Conditioning
0.25-mile run on treadmill <10.1mph>
40' Farmer's Carry w/ Dumbbells <2 x 50>
1-story Farmer's Carry w/ Dumbbells (Down and Up the Stairs) <2 x 50>
40' Farmer's Carry w/ Dumbbells <2 x 50>
Rest 2:00-3:00.
Complete 4 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0.26-mile run on treadmill <6.6mph, 7.6mph, 8.6mph, 9.6mph>
40' One Arm Dumbbell Overhead Walking Lunge w/ Right Arm <35>
40' One Arm Dumbbell Overhead Walking Lunge w/ Left Arm <35>
Complete 4 rounds.
Conditioning
0.25-mile run on treadmill <10.1mph>
40' Farmer's Carry w/ Dumbbells <2 x 50>
1-story Farmer's Carry w/ Dumbbells (Down and Up the Stairs) <2 x 50>
40' Farmer's Carry w/ Dumbbells <2 x 50>
Rest 2:00-3:00.
Complete 4 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 250
A KENNEDY
My company hosted an end-of-the-summer happy hour at The Frying Pan this evening. The food was delicious. It was a lush time.
★ / 57.44
★ / 57.44
17 DAY 249
WALLFLOWER
Warm Up
A bunch of crap
(I back squatted with an empty bar just before the start of the class. My right groin still hurts.
My brother corrected me on his last visit that my injured area was not the hip but rather the groin. Clearly, I don't know my body parts.)
Conditioning
EMOM (10:00)
1:00 - 8-10 x Toes-to-Bar
2:00 - 8-10 x Burpee Box Jump Over
{8 / 8 / 8 / 8 / 6 / 7 / 6 / 7 / 8 / 8}
(All in all, I was content.)
Rest 3:00.
Conditioning
Row for Calorie (10:00)
{151}
(All in all, I was content with this as well.)
Rest 3:00.
Conditioning
1:00 - 50' Forward Bear Crawl + 50' Backward Bear Crawl
2:00 - 30-50 Mountain Climber
{50+~25 / 30 / 50+~10 / 30 / 50 / 30 / 50 / 30 / 50 / 30}
(In the hindsight, I felt that I did not do well on the third MetCon because I did not expect myself to do well on the third MetCon.
Both of my arms were numb 3 minutes into the row. The numbness lasted through the rest of the class.
I had a bad case of diarrhea right after class. My core and legs were weak from sitting on the toilet for about 10 minutes. On the train ride home, I remembered that I had a glass of milk prior to class. Asians are genetically intolerant to lactose. My body handles lactose well most of the times. Tonight was not one of those times.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(I back squatted with an empty bar just before the start of the class. My right groin still hurts.
My brother corrected me on his last visit that my injured area was not the hip but rather the groin. Clearly, I don't know my body parts.)
Conditioning
EMOM (10:00)
1:00 - 8-10 x Toes-to-Bar
2:00 - 8-10 x Burpee Box Jump Over
{8 / 8 / 8 / 8 / 6 / 7 / 6 / 7 / 8 / 8}
(All in all, I was content.)
Rest 3:00.
Conditioning
Row for Calorie (10:00)
{151}
(All in all, I was content with this as well.)
Rest 3:00.
Conditioning
1:00 - 50' Forward Bear Crawl + 50' Backward Bear Crawl
2:00 - 30-50 Mountain Climber
{50+~25 / 30 / 50+~10 / 30 / 50 / 30 / 50 / 30 / 50 / 30}
(In the hindsight, I felt that I did not do well on the third MetCon because I did not expect myself to do well on the third MetCon.
Both of my arms were numb 3 minutes into the row. The numbness lasted through the rest of the class.
I had a bad case of diarrhea right after class. My core and legs were weak from sitting on the toilet for about 10 minutes. On the train ride home, I remembered that I had a glass of milk prior to class. Asians are genetically intolerant to lactose. My body handles lactose well most of the times. Tonight was not one of those times.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 248
"THAT FAT BASTARD"
I went to a Mets game with my co-workers tonight. My company reserved a private section by the Shea Bridge. It was a fun time.
★ / 57.44
★ / 57.44
17 DAY 247
NAVY JACK
Active Recovery
I went on two run and walks today. Each run and walk was about 30 to 45 minutes. And yes, I was catching Pokémons on my run and walks.
I take back what I said that this town has no Pokémons.
★ / 18 / 46
I went on two run and walks today. Each run and walk was about 30 to 45 minutes. And yes, I was catching Pokémons on my run and walks.
I take back what I said that this town has no Pokémons.
★ / 18 / 46
17 DAY 246
JEFF + JOHNNY
We moved my brother back to school today.
I miss college.
I want a do-over.
★
I miss college.
I want a do-over.
★
YOUNG AGAIN
Active Recovery
We moved my brother back to school today. I carried two of his largest bags up 7 flights of stairs without feeling out of breath. I was happy about that.
I made a total of 3 trips.
I took a nap when I returned home.
After my nap, I went on a short run. I wanted to leave the house. And I wanted to catch some Pokémons.
It was a really short run.
18 / 46 / 99 / 100
We moved my brother back to school today. I carried two of his largest bags up 7 flights of stairs without feeling out of breath. I was happy about that.
I made a total of 3 trips.
I took a nap when I returned home.
After my nap, I went on a short run. I wanted to leave the house. And I wanted to catch some Pokémons.
It was a really short run.
18 / 46 / 99 / 100
17 DAY 245
D.T.
There are no Pokémons in this town!
★
★
17 DAY 244
YOU ALREADY KNOW
I seriously considered looking for a new job last night. I worked until 11:00 p.m.
★
★
