17 DAY 365
PHEW, I MADE IT
I made it!
And the grass was not greener on the other side.
We had dinner at Spice in Union Square, Manhattan.
From the restaurant, we went to a party in Financial District, Manhattan, Dances of Vice.
It was a blah time.
On my way home, I walked into a street light.
Then, I almost shit my pants, again.
And lastly, I saw a man covered in blood on the train.
Those were not great omens for 2018.
★ / 57.44
And the grass was not greener on the other side.
We had dinner at Spice in Union Square, Manhattan.
From the restaurant, we went to a party in Financial District, Manhattan, Dances of Vice.
It was a blah time.
On my way home, I walked into a street light.
Then, I almost shit my pants, again.
And lastly, I saw a man covered in blood on the train.
Those were not great omens for 2018.
★ / 57.44
17 DAY 364
GOD, LET ME BE YOUNG AND IN LOVE
Call Me by Your Name.
"If you loved me, if you still remember that summer twenty years ago, then look me in the eyes and again call me by your name."
I wished that I was Elio. I longed to be young and in love. I craved for a love affair, a memory, a story to tell. I had many opportunities to be like Elio, I thought to myself, if for once in my life, I had the courage to take the bull by the horns. I remembered all of the missed connections. I was overwhelmed. I wished then that I had the maturity I have now.
Central Park. The Nugget Spot. Vanessa's Dumpling House. Then, Call Me by Your Name.
★ / 57.44
"If you loved me, if you still remember that summer twenty years ago, then look me in the eyes and again call me by your name."
I wished that I was Elio. I longed to be young and in love. I craved for a love affair, a memory, a story to tell. I had many opportunities to be like Elio, I thought to myself, if for once in my life, I had the courage to take the bull by the horns. I remembered all of the missed connections. I was overwhelmed. I wished then that I had the maturity I have now.
Central Park. The Nugget Spot. Vanessa's Dumpling House. Then, Call Me by Your Name.
★ / 57.44
17 DAY 363
ICE HOCKEY AND THE FLYING PUCK
Warm Up
A bunch of crap
("Me?" I said.
"I don't watch hockey." I also said.)
Warm Up / Strength
Hang Power Snatch
3 x 3
{65 (42% of Max Power Snatch) / 95 (61%) / 115 (74%) / 135 (87%)}
Conditioning
AMRAP
1 x Hang Power Snatch <135>
Cash in,
70-calorie Row
70 x Burpee
70 x Hang Power Snatch <55>
60-calorie Row
60 x Burpee
60 x Hang Power Snatch <75>
50-calorie Row
50 x Burpee
50 x Hang Power Snatch <95>
40-calorie Row
40 x Burpee
40 x Hang Power Snatch <115>
30-calorie Row
30 x Burpee
Complete in team of 3.
{0 + 520}
(My team divided the work evenly.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
("Me?" I said.
"I don't watch hockey." I also said.)
Warm Up / Strength
Hang Power Snatch
3 x 3
{65 (42% of Max Power Snatch) / 95 (61%) / 115 (74%) / 135 (87%)}
Conditioning
AMRAP
1 x Hang Power Snatch <135>
Cash in,
70-calorie Row
70 x Burpee
70 x Hang Power Snatch <55>
60-calorie Row
60 x Burpee
60 x Hang Power Snatch <75>
50-calorie Row
50 x Burpee
50 x Hang Power Snatch <95>
40-calorie Row
40 x Burpee
40 x Hang Power Snatch <115>
30-calorie Row
30 x Burpee
Complete in team of 3.
{0 + 520}
(My team divided the work evenly.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 362
BAD DAY
Warm Up
A bunch of crap
(Our office hosted a Yankee Swap today in the office pantry. I received a Jenga set.
We played Catch Phase in the pantry after Yankee Swap.
I did not drink.
I felt overheated after the party. I was having a hard time breathing.)
Strength
Strict Pull-up
Death by Strict Pull-up
{7 + 4}
Conditioning
AMRAP (4:00)
10 x Deadlift <135> [scaled: <95>]
8 x Pull-up
6 x Thruster <135> [scaled: <95>]
4 x Handstand Push-up [scaled: Push-up]
Rest 1:00
Complete 3 rounds.
{4 + 22}
(Shut up. You're just a weak bitch.
I was overwhelmed.
I needed new shoes for NYE.
My friend was bugging me to hang out on Saturday.
I did not finish my work.
I was overheated and dizzy when I left work.
My apartment's shower faucet was frozen.
Ugh.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(Our office hosted a Yankee Swap today in the office pantry. I received a Jenga set.
We played Catch Phase in the pantry after Yankee Swap.
I did not drink.
I felt overheated after the party. I was having a hard time breathing.)
Strength
Strict Pull-up
Death by Strict Pull-up
{7 + 4}
Conditioning
AMRAP (4:00)
10 x Deadlift <135> [scaled: <95>]
8 x Pull-up
6 x Thruster <135> [scaled: <95>]
4 x Handstand Push-up [scaled: Push-up]
Rest 1:00
Complete 3 rounds.
{4 + 22}
(Shut up. You're just a weak bitch.
I was overwhelmed.
I needed new shoes for NYE.
My friend was bugging me to hang out on Saturday.
I did not finish my work.
I was overheated and dizzy when I left work.
My apartment's shower faucet was frozen.
Ugh.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 361
DON'T!
Warm Up
Barbell drills
Technique / Strength
Deadlift + Clean Pull + Clean
10 x (1 + 1 + 1)
{95 (42% of Max Clean) / 95 / 115 (51%) / 115 / 135 (60%) / 135 / 155 (69%) / 175 (78%) / 195 (87%) / 215 (96%)}
Technique / Strength / Bonus
Clean
{220 (98%) / 225 (100%) / 230 (102%)}
Warm Up
Back Squat
{5 x 135 (41% of Max Back Squat)) / 5 x 175 (53%)}
Strength
Back Squat
3 x 10
{230 (70%, 84% of Max 10RM Back Squat) / 230 / 230}
(I completed a set every 4:00.
After class, I went shopping for an outfit for NYE.
My friend is making me feel bad about my outfit. Well, fuck you too.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Technique / Strength
Deadlift + Clean Pull + Clean
10 x (1 + 1 + 1)
{95 (42% of Max Clean) / 95 / 115 (51%) / 115 / 135 (60%) / 135 / 155 (69%) / 175 (78%) / 195 (87%) / 215 (96%)}
Technique / Strength / Bonus
Clean
{220 (98%) / 225 (100%) / 230 (102%)}
Warm Up
Back Squat
{5 x 135 (41% of Max Back Squat)) / 5 x 175 (53%)}
Strength
Back Squat
3 x 10
{230 (70%, 84% of Max 10RM Back Squat) / 230 / 230}
(I completed a set every 4:00.
After class, I went shopping for an outfit for NYE.
My friend is making me feel bad about my outfit. Well, fuck you too.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 360
THE WASHINGTON POST
Tuesday is for traveling.
★
★
17 DAY 359
MONTGOMERY
And today, I watched the second season of Stranger Things.
★
★
17 DAY 358
DAVID HARBOUR
I binge-watched the first season of Stranger Things today.
★
★
RANDALL MALONE, BROKEBACK MOUNTAIN
Warm Up / Strength
Push-up
Death by Push-up
{12 + 9}
Conditioning
One Arm Dumbbell Bent-over Row
Complete as many reps of one arm dumbbell bent-over row as the push-ups with a 20-pound dumbbell.
{87/arm}
46 / 99 / 100 / 102 / 103 / 104 / 105 / 106
Push-up
Death by Push-up
{12 + 9}
Conditioning
One Arm Dumbbell Bent-over Row
Complete as many reps of one arm dumbbell bent-over row as the push-ups with a 20-pound dumbbell.
{87/arm}
46 / 99 / 100 / 102 / 103 / 104 / 105 / 106
17 DAY 357
JIM HOPPER, STRANGER THINGS
We did a photoshoot in the freezing rain today.
I started watching Stranger Things tonight.
★ / 90
I started watching Stranger Things tonight.
★ / 90
17 DAY 356
THIS IS WHAT THE TRUTH FEELS LIKE
I worked from 2:30 a.m. to 5:00 a.m. As a result, I slept past noon on Friday.
My brother and I took a walk in the snow around the neighborhood to catch Pokémons.
I worked some more on Friday night. The day went by pretty fast.
★
My brother and I took a walk in the snow around the neighborhood to catch Pokémons.
I worked some more on Friday night. The day went by pretty fast.
★
17 DAY 355
NEW YEAR DOWN UNDER
Warm Up
Barbell drills
Warm Up / Technique / Strength
Tall Snatch + Snatch Balance
5 x (2 + 2)
{75 (48% of Max Power Snatch) / 85 (55%) / 95 (61%) / 105 (68%) / 115 (74%}
Conditioning
10 x Hang Power Snatch <75>
35 x Double Under
200-meter Row
Rest while your partner work.
Complete in team of 2.
Complete 6 rounds per partner.
{25:xx}
Additional Goal for 2018
Run 1-mile
Goal for 2017 - < 6:00
Current - 6:14
Goal for 2018 - < 6:00
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Warm Up / Technique / Strength
Tall Snatch + Snatch Balance
5 x (2 + 2)
{75 (48% of Max Power Snatch) / 85 (55%) / 95 (61%) / 105 (68%) / 115 (74%}
Conditioning
10 x Hang Power Snatch <75>
35 x Double Under
200-meter Row
Rest while your partner work.
Complete in team of 2.
Complete 6 rounds per partner.
{25:xx}
Additional Goal for 2018
Run 1-mile
Goal for 2017 - < 6:00
Current - 6:14
Goal for 2018 - < 6:00
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 354
CHASE MOORE
Warm Up
Barbell drills
Warm Up / Technique / Strength
Tall Clean
3 x 3
{95 (42% of Max Clean) / 105 (47%) / 115 (51%)}
Warm Up / Technique / Strength
Hang Clean from above the Knee
3 x 3
{115 / 125 (56%) / 135 (60%)}
Warm Up / Technique / Strength
Hang Clean from just below the Knee
3 x 3
{135 / 135 / 135}
Technique / Strength
Clean
5 x 1
{155 (69%) / 175 (78%) / 195 (87%) / 215 (96%) / 230 (102%) {f} / 230 {f}}
(I doubted myself.)
Goals for 2018
Back Squat
Goal for 2017 - 350
Current - 2 x 330
Goal for 2018 - 385
Front Squat
Goal for 2017 - 300
Current - 290
Goal for 2018 - 335
Deadlift
Goal for 2017 - > Back Squat
Current - 3 x 335
Goal for 2018 - 405
Snatch
Goal for 2017 - 165
Current - 155 (power snatch)
Goal for 2018 - 185
Clean and Jerk
Goal for 2017 - 185
Current - 165, 165 (1 power clean + 3 push jerks), 170 (max push press), 145 (max strict press)
Goal for 2017 - 205
Clean
Goal for 2017 - 245
Current - 225 (max clean), 215 (max power clean)
Goal for 2018 - 265
Bench Press
Goal for 2017 - 225 and 5 x 5 x 185
Current - 195 (max bench press) and 5 x 5 x 170 (smith machine bench press)
Goal for 2018 - 225 and 5 x 5 x 185
Pull-up
Goal for 2017 - 25 (strict)
Current - 10 (butterfly/kipping), 8 (strict)
Goal for 2018 - 25 (strict)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Warm Up / Technique / Strength
Tall Clean
3 x 3
{95 (42% of Max Clean) / 105 (47%) / 115 (51%)}
Warm Up / Technique / Strength
Hang Clean from above the Knee
3 x 3
{115 / 125 (56%) / 135 (60%)}
Warm Up / Technique / Strength
Hang Clean from just below the Knee
3 x 3
{135 / 135 / 135}
Technique / Strength
Clean
5 x 1
{155 (69%) / 175 (78%) / 195 (87%) / 215 (96%) / 230 (102%) {f} / 230 {f}}
(I doubted myself.)
Goals for 2018
Back Squat
Goal for 2017 - 350
Current - 2 x 330
Goal for 2018 - 385
Front Squat
Goal for 2017 - 300
Current - 290
Goal for 2018 - 335
Deadlift
Goal for 2017 - > Back Squat
Current - 3 x 335
Goal for 2018 - 405
Snatch
Goal for 2017 - 165
Current - 155 (power snatch)
Goal for 2018 - 185
Clean and Jerk
Goal for 2017 - 185
Current - 165, 165 (1 power clean + 3 push jerks), 170 (max push press), 145 (max strict press)
Goal for 2017 - 205
Clean
Goal for 2017 - 245
Current - 225 (max clean), 215 (max power clean)
Goal for 2018 - 265
Bench Press
Goal for 2017 - 225 and 5 x 5 x 185
Current - 195 (max bench press) and 5 x 5 x 170 (smith machine bench press)
Goal for 2018 - 225 and 5 x 5 x 185
Pull-up
Goal for 2017 - 25 (strict)
Current - 10 (butterfly/kipping), 8 (strict)
Goal for 2018 - 25 (strict)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 353
"CALL ME BY YOUR NAME AND I WILL CALL YOU BY MINE."
Warm Up
A bunch of crap
(A combination of exhaustion and irritation hindered my ability to properly speak. I was at a lost for words. About thirty seconds of silence felt like a lifetime. And then my mouth made some sound that did not make sense. I awkwardly laughed and I was embarrassed.)
Strength
Touch-and-Go Deadlift
5 x 6-8
{8 x 65 (19% of Max Deadlift) / 8 x 155 (46%) / 8 x 205 (61%) / 8 x 255 (76%) / 6 x 285 (85%) / 6 x 305 (91%)}
Conditioning
3 x Deadlift <1.5 x bodyweight> [scaled: <275> (1.375 x bodyweight, 82%)]
6 x Burpee [sub: Burpee over Bar]
9 x Box Jump with Step Down <24"> [Rx+: <30">]
Complete 4 rounds.
{5:56}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(A combination of exhaustion and irritation hindered my ability to properly speak. I was at a lost for words. About thirty seconds of silence felt like a lifetime. And then my mouth made some sound that did not make sense. I awkwardly laughed and I was embarrassed.)
Strength
Touch-and-Go Deadlift
5 x 6-8
{8 x 65 (19% of Max Deadlift) / 8 x 155 (46%) / 8 x 205 (61%) / 8 x 255 (76%) / 6 x 285 (85%) / 6 x 305 (91%)}
Conditioning
3 x Deadlift <1.5 x bodyweight> [scaled: <275> (1.375 x bodyweight, 82%)]
6 x Burpee [sub: Burpee over Bar]
9 x Box Jump with Step Down <24"> [Rx+: <30">]
Complete 4 rounds.
{5:56}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 352
MARY, DID YOU KNOW?
"What are you still doing here? Go to the gym already."
1 / 9 / 12
1 / 9 / 12
"MAN, I WANT TO KNOW WHAT YOU ACTUALLY DO ON THE WEEKENDS."
Warm Up
AMRAP (5:00)
100-meter Row
Complete in team of 3. Athletes rotate after every 100 meters.
{1,444 m}
Warm Up
1/arm x Turkish Get Up <20-kg>
5 x Strict Pull-up
5/leg x Elevated Pistol Squat <24-in>
Warm Up / Conditioning
AMRAP (7:00)
2/arm x Turkish Get Up <20-kg>
5/leg x Elevated Pistol Squat <24-in>
5 x Strict Pull-up
{2}
Strength
Back Squat
6-6-5-4
Complete in 20:00
{6 x 45 (14% of Max Back Squat) / 6 x 135 (41%) / 6 x 185 (56%) / 6 x 225 (68%) / 6 x 245 (74%) / 6 x 265 (80%) / 5 x 285 (86%) / 4 x 305 (92%)}
(This is my first time squatting above 300 pounds since I hurt my groin.
I felt weak today.)
Conditioning
AMRAP (7:00)
18 x Wallball <25>
max effort x Burpee Box Jump Over
Complete in team of 2. While Partner 1 completes 18 wallballs, Partner 2 completes max effort burpee box jump overs. Athletes switch at Partner 1's completion of the wallballs, and so on.
{62 wallballs + 22 burpee box jump overs}
(Above constitutes just my score.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
AMRAP (5:00)
100-meter Row
Complete in team of 3. Athletes rotate after every 100 meters.
{1,444 m}
Warm Up
1/arm x Turkish Get Up <20-kg>
5 x Strict Pull-up
5/leg x Elevated Pistol Squat <24-in>
Warm Up / Conditioning
AMRAP (7:00)
2/arm x Turkish Get Up <20-kg>
5/leg x Elevated Pistol Squat <24-in>
5 x Strict Pull-up
{2}
Strength
Back Squat
6-6-5-4
Complete in 20:00
{6 x 45 (14% of Max Back Squat) / 6 x 135 (41%) / 6 x 185 (56%) / 6 x 225 (68%) / 6 x 245 (74%) / 6 x 265 (80%) / 5 x 285 (86%) / 4 x 305 (92%)}
(This is my first time squatting above 300 pounds since I hurt my groin.
I felt weak today.)
Conditioning
AMRAP (7:00)
18 x Wallball <25>
max effort x Burpee Box Jump Over
Complete in team of 2. While Partner 1 completes 18 wallballs, Partner 2 completes max effort burpee box jump overs. Athletes switch at Partner 1's completion of the wallballs, and so on.
{62 wallballs + 22 burpee box jump overs}
(Above constitutes just my score.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 351
I'M IN PAIN
I am in a lot of pain.
The skeletons that you swept under the bed, they are still there. When I needed you the most, you closed one eye and walked away. You pretended like everything was okay when they were not. You were unsure how to handle the situation, so you made up a lie in your head to help ease your mind. To help you sleep at night. You put on a pair of rose-colored glasses, went on with your life and left me on this battlefield alone.
I need my mother.
I worked until 2:30 in the morning.
★
The skeletons that you swept under the bed, they are still there. When I needed you the most, you closed one eye and walked away. You pretended like everything was okay when they were not. You were unsure how to handle the situation, so you made up a lie in your head to help ease your mind. To help you sleep at night. You put on a pair of rose-colored glasses, went on with your life and left me on this battlefield alone.
I need my mother.
I worked until 2:30 in the morning.
★
17 DAY 350
PUSSY FINGER
I visited the Hermés store today. I walked an unfamiliar length of Madison Avenue. I went to a pawn shop and met a sketchy man. I walked to the David Zwirner Gallery. I ate at a Sichuan restaurant. I saw The Shape of Water.
★ / 57.44
★ / 57.44
17 DAY 349
THE RIGHT NIPPLE
Warm Up
A bunch of crap
Strength
She Bear
1 x Power Snatch
1 x Overhead Squat
1 x Snatch
1 x Overhead Squat
1 x Snatch Balance
1 x Overhead Squat
{95 (61% of Max Power Snatch) / 95 / 95 / 105 (68%) / 105 (failed snatch) / 105 / 115 (74%) / 125 (81%)}
Skill
Rope Climb
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
She Bear
1 x Power Snatch
1 x Overhead Squat
1 x Snatch
1 x Overhead Squat
1 x Snatch Balance
1 x Overhead Squat
{95 (61% of Max Power Snatch) / 95 / 95 / 105 (68%) / 105 (failed snatch) / 105 / 115 (74%) / 125 (81%)}
Skill
Rope Climb
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 348
WE ARE SAME
Warm Up
Rowing and manmakers
Strength
Bench Press
5 x 6
{45 (23% of Max Bench Press) / 95 (49%) / 115 (59%) / 135 (69%) / 155 (79%) / 165 (85%)}
Conditioning
10-8-6-4-2/arm x One Arm Dumbbell Thruster <50> [scaled: <40>]
10-8-6-4-2 x Strict Pull-up
25-25-25-25-25 x Double Under
{11:37}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Rowing and manmakers
Strength
Bench Press
5 x 6
{45 (23% of Max Bench Press) / 95 (49%) / 115 (59%) / 135 (69%) / 155 (79%) / 165 (85%)}
Conditioning
10-8-6-4-2/arm x One Arm Dumbbell Thruster <50> [scaled: <40>]
10-8-6-4-2 x Strict Pull-up
25-25-25-25-25 x Double Under
{11:37}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 347
RYAN/BRIAN. LAWRENCE/BILLY
Warm Up
A bunch of crap
Conditioning
AMRAP A (3:00)
8 x Push-up
16 x Air Squat
Rest 1:00.
AMRAP B (3:00)
16 x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
32 x Double Under
Rest 1:00.
AMRAP C (3:00)
8 x Chest-to-Bar Pull-up
16-calorie Row
Rest 1:00.
Complete 3 rounds.
{2 + 12 (AMRAP B), 1 + 2 (AMRAP C, 8 ctbpus and 2 pus), 3 + 20 (AMRAP A), 1 + 24, 0 + 13, 3 + 6, 1 + 37, 0 + 8 (1 ctbpu and 7 pus), 3 + 2}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP A (3:00)
8 x Push-up
16 x Air Squat
Rest 1:00.
AMRAP B (3:00)
16 x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
32 x Double Under
Rest 1:00.
AMRAP C (3:00)
8 x Chest-to-Bar Pull-up
16-calorie Row
Rest 1:00.
Complete 3 rounds.
{2 + 12 (AMRAP B), 1 + 2 (AMRAP C, 8 ctbpus and 2 pus), 3 + 20 (AMRAP A), 1 + 24, 0 + 13, 3 + 6, 1 + 37, 0 + 8 (1 ctbpu and 7 pus), 3 + 2}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 346
YOU ARE NOT ALONE
It was not my intention to skip gym for three consecutive days.
Tuesday night, I worked until 10:30 p.m.
★
Tuesday night, I worked until 10:30 p.m.
★
17 DAY 345
NEW YORK ISLANDERS
I attended an Islanders' game this Monday. After the game, we ate dinner at an Italian restaurant across the street from the stadium.
★ / 57.44
★ / 57.44
17 DAY 344
"HE SET UP A POP UP SHOP."
I visited Bergdorf Goodman for the first time this afternoon.
Later in the night, a friend and I had dinner at Fresh & Co. by NYU.
There are two mysterious blood stains on my bed.
★ / 57.44
Later in the night, a friend and I had dinner at Fresh & Co. by NYU.
There are two mysterious blood stains on my bed.
★ / 57.44
17 DAY 343
SO, ARE YOU A DANCER?
Warm Up
A bunch of crap
(There are two types of beings in this universe, those who dance and those who do not. So, are you a dancer?)
Strength
Power Snatch + Overhead Squat
5 x (2 + 2)
{75 (48% of Max Power Snatch) / 95 (61%) / 105 (68%) / 115 (74%) / 125 (81%) / 135 (87%)}
Strict Pull-up
5 x 3
{6 x 3}
Alternate a set of power snatch and overhead squat with a set of strict pull-up.
Conditioning
10 x Power Snatch <75>
10/leg x Box Step Up with Medicine Ball in Bear Hug Hold <20> [Rx+: <30>]
Complete 3 rounds.
{7:00}
(I completed each set of the power snatches unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(There are two types of beings in this universe, those who dance and those who do not. So, are you a dancer?)
Strength
Power Snatch + Overhead Squat
5 x (2 + 2)
{75 (48% of Max Power Snatch) / 95 (61%) / 105 (68%) / 115 (74%) / 125 (81%) / 135 (87%)}
Strict Pull-up
5 x 3
{6 x 3}
Alternate a set of power snatch and overhead squat with a set of strict pull-up.
Conditioning
10 x Power Snatch <75>
10/leg x Box Step Up with Medicine Ball in Bear Hug Hold <20> [Rx+: <30>]
Complete 3 rounds.
{7:00}
(I completed each set of the power snatches unbroken.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 342
"I AM LATE FOR DINNER"
Warm Up
A bunch of crap
Conditioning
AMRAP (9:00)
1 x Shoulder-to-Overhead <135>
Cash in,
50 x Shoulder-to-Overhead <95>
50 x Shoulder-to-Overhead <115>
Complete with a partner.
{?}
(My partner and I divided the cash-in evenly. However, my partner completed more reps with the 135-pound weight.)
Rest 3:00.
Conditioning
AMRAP (9:00)
1 x Front Squat <135>
Cash in,
50 x Front Squat <95>
50 x Front Squat <115>
Complete with a partner.
{?}
(I completed more work than my partner.)
Rest 3:00.
Conditioning
AMRAP (9:00)
1 x Hang Power Clean <135> [scaled: <95> (me, only)]
Cash in,
50 x Hang Power Clean <95>
50 x Hang Power Clean <115> [scaled: <95> (me, only)]
Complete with a partner.
{?}
(My partner completed more work than me.
This week has been rough.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP (9:00)
1 x Shoulder-to-Overhead <135>
Cash in,
50 x Shoulder-to-Overhead <95>
50 x Shoulder-to-Overhead <115>
Complete with a partner.
{?}
(My partner and I divided the cash-in evenly. However, my partner completed more reps with the 135-pound weight.)
Rest 3:00.
Conditioning
AMRAP (9:00)
1 x Front Squat <135>
Cash in,
50 x Front Squat <95>
50 x Front Squat <115>
Complete with a partner.
{?}
(I completed more work than my partner.)
Rest 3:00.
Conditioning
AMRAP (9:00)
1 x Hang Power Clean <135> [scaled: <95> (me, only)]
Cash in,
50 x Hang Power Clean <95>
50 x Hang Power Clean <115> [scaled: <95> (me, only)]
Complete with a partner.
{?}
(My partner completed more work than me.
This week has been rough.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 341
NOTED, YOU CAN'T HANDLE A JOKE
We had our office holiday party at The Liberty tonight. It was an okay time.
★ / 57.44
★ / 57.44
17 DAY 340
GOD, BE GENTLE WITH MY FRAGILE HEART
This feeling that I am feeling is rare. I know that because I don't frequently feel this way. It feels good to feel this way. It's a good feeling. But also a little scary. I am scared of the heartbreak that waits on the other side. When the mirage fades, when the truth emerges, that's when the heart bleeds. Oh shit, this is going to hurt.
★ / 1 / 9 / 12
★ / 1 / 9 / 12
BILLY
Warm Up / Conditioning
A bunch of crap
(Heartbreak waits on the other side.)
Conditioning
AMRAP (8:00)
2-4-6... x Wallball <20>
2-4-6... x Reverse Lunge w/ Medicine Ball in Bear Hug Hold <20>
{18 + 10}
(Long story short, I could and should have finished the round of 20. I am disappointed.)
Rest for 2:00.
Conditioning
8 x Cindy
A round of Cindy is consisted of,
5 x Pull-up
10 x Push-up
15 x Air Squat
Complete in 8:00.
{CAP + 115}
(My body was just wrecked. I had a hard time moving in general.)
Rest 2:00.
Conditioning
10-9-8... -1 x Russian Kettlebell Swing <32-kg>
10-9-8... -1 x Box Jump <24">
Complete in 8:00.
{6:38}
(I could not keep my lower back tight on the kettlebell swings.
I think the box jumps broke my legs.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(Heartbreak waits on the other side.)
Conditioning
AMRAP (8:00)
2-4-6... x Wallball <20>
2-4-6... x Reverse Lunge w/ Medicine Ball in Bear Hug Hold <20>
{18 + 10}
(Long story short, I could and should have finished the round of 20. I am disappointed.)
Rest for 2:00.
Conditioning
8 x Cindy
A round of Cindy is consisted of,
5 x Pull-up
10 x Push-up
15 x Air Squat
Complete in 8:00.
{CAP + 115}
(My body was just wrecked. I had a hard time moving in general.)
Rest 2:00.
Conditioning
10-9-8... -1 x Russian Kettlebell Swing <32-kg>
10-9-8... -1 x Box Jump <24">
Complete in 8:00.
{6:38}
(I could not keep my lower back tight on the kettlebell swings.
I think the box jumps broke my legs.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 339
SANTA CLAUSE
Warm Up / Conditioning
A bunch of crap with a partner and a medicine ball
Strength
Back Squat
5 x 3 <3 3 x 1>
{45 (14% of Max Back Squat) / 135 (41%) / 185 (56%) / 205 (62%) / 225 (68%) / 245 (74%) / 265 (80%)}
Conditioning
25 x Wallball <20>
50 x Double Under
20 x Wallball <20>
40 x Double Under
15 x Wallball <20>
30 x Double Under
10 x Wallball <20>
20 x Double Under
5 x Wallball <20>
10 x Double Under
Complete in 10:00.
{7:04}
(Last night's workout left its mark. I am having a hard time raising my arms and walking.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap with a partner and a medicine ball
Strength
Back Squat
5 x 3 <3 3 x 1>
{45 (14% of Max Back Squat) / 135 (41%) / 185 (56%) / 205 (62%) / 225 (68%) / 245 (74%) / 265 (80%)}
Conditioning
25 x Wallball <20>
50 x Double Under
20 x Wallball <20>
40 x Double Under
15 x Wallball <20>
30 x Double Under
10 x Wallball <20>
20 x Double Under
5 x Wallball <20>
10 x Double Under
Complete in 10:00.
{7:04}
(Last night's workout left its mark. I am having a hard time raising my arms and walking.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
ELLA
My friend brought me two bags of clothes tonight. It was too kind of him.
★
★
17 DAY 338
SHE SAID
Warm Up / Conditioning
10-calorie Row
10 x Kipping Swing
10 x Clean Grip Overhead Squat
10 x Broad Jump
Complete 4 rounds.
Conditioning
AMRAP (12:00)
25 x Pull-up
50-calorie Row
100 x Overhead Squat <45>
50 x Box Jump
25 x Pull-up
{0 + 203}
(I was disappointed.
I could and should have been more aggressive.
I need to be more confident in my ability. A little confidence goes a long way.
Last year, I completed, if I remember correctly, 145 reps in 15 minutes.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-calorie Row
10 x Kipping Swing
10 x Clean Grip Overhead Squat
10 x Broad Jump
Complete 4 rounds.
Conditioning
AMRAP (12:00)
25 x Pull-up
50-calorie Row
100 x Overhead Squat <45>
50 x Box Jump
25 x Pull-up
{0 + 203}
(I was disappointed.
I could and should have been more aggressive.
I need to be more confident in my ability. A little confidence goes a long way.
Last year, I completed, if I remember correctly, 145 reps in 15 minutes.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 337
SANTAMARIA
Warm Up / Conditioning
10-minute run on treadmill <4:00 @ 7mph, 3:00 @ 8mph, 2:00 @ 9mph, 1:00 @ 10mph>
(I had a hard time with the run today.)
Warm Up
One Arm Dumbbell Strict Press
3 x 10/arm x 10
Strength
One Arm Dumbbell Strict Press + One Arm Dumbbell Push Press + One Arm Dumbbell Push Jerk
5 x (3 + 3 + 3)/arm
{20 / 30 / 40 / 50 / 60}
Active Recovery
10-minute on Elliptical Trainer
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
★ / 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>
(I had a hard time with the run today.)
Warm Up
One Arm Dumbbell Strict Press
3 x 10/arm x 10
Strength
One Arm Dumbbell Strict Press + One Arm Dumbbell Push Press + One Arm Dumbbell Push Jerk
5 x (3 + 3 + 3)/arm
{20 / 30 / 40 / 50 / 60}
Active Recovery
10-minute on Elliptical Trainer
Accessory
Tabata Plank
Accessory
Tabata Side Plank
Complete 4 rounds per side.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 336
LOUIS VUITTON
A friend and I visited a Louis Vuitton exhibit in Financial District, Manhattan on Saturday. Later in the night, we had dinner at a nearby Eataly. En route to Eataly, we stopped by a Century 21. I bought new underwear. After dinner, we walked to the 911 Memorial prior to traveling uptown to Rockefeller Center to see the Christmas tree.
★ / 57.44
★ / 57.44
17 DAY 335
CALL ME BY YOUR NAME
Warm Up
A bunch of crap
Strength
Snatch [sub: Power Snatch]
Establish 1RM in 35:00.
{5 x 95 (63% of Max Power Snatch) / 95 (squat snatch) / 3 x 105 (70%) / 105 (squat snatch) / 115 (77%) / 125 (83%) / 135 (90%) / 145 (97%) / 150 (100%) / 155 (103%) / 165 (f) / 165 (f) / 165 (f) / 165 (f)}
(To snatch 165-pound was my goal for the year. I was bummed that I was unable to meet that goal.
All in all, I was surprised that I was unable to snatch 165-pound.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Snatch [sub: Power Snatch]
Establish 1RM in 35:00.
{5 x 95 (63% of Max Power Snatch) / 95 (squat snatch) / 3 x 105 (70%) / 105 (squat snatch) / 115 (77%) / 125 (83%) / 135 (90%) / 145 (97%) / 150 (100%) / 155 (103%) / 165 (f) / 165 (f) / 165 (f) / 165 (f)}
(To snatch 165-pound was my goal for the year. I was bummed that I was unable to meet that goal.
All in all, I was surprised that I was unable to snatch 165-pound.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
