17 DAY 212
OWN IT!
Warm Up
A bunch of crap.
(I am so heavy.)
Warm Up
Back Squat
{5 x 45 (14% of Max Back Squat) / 5 x 135 (43%)}
Strength
Back Squat
10-8-6-4-2
{10 x 185 (59%) / 8 x 225 (71%) / 6 x 250 (79%) / 4 x 275 (87%) / 2 x 300 (95%) / 2 x 320 (bonus) (102%) / 2 x 330 (bonus) (105%)}
(I PR-ed my back squat by 15-pound tonight and made it a double! I am 20-pound away from my year-end goal of 350-pound.
Every rep felt light tonight except for that last rep at 330-pound. I blacked out for a second during the ascent. That was scary.
My legs felt weak afterward heading into the MetCon.)
Conditioning
25 x Air Squat
15 x Burpee <6-inch target>
10 x Toes-to-Bar
Complete 3 rounds in under 8:00.
{CAP+12}
(I was bummed.
The burpees kicked my ass.
And my legs were so tired.
In the hindsight, I should have kept on working after the time cap and completed the workout.
However, all in all, I was content with tonight's workout. The easy back squat PRs overwhelmingly eclipsed the shitty MetCon result.)
Bonus
50 x Push-up
{10-10-5-5-5-5-5-5}
★
A bunch of crap.
(I am so heavy.)
Warm Up
Back Squat
{5 x 45 (14% of Max Back Squat) / 5 x 135 (43%)}
Strength
Back Squat
10-8-6-4-2
{10 x 185 (59%) / 8 x 225 (71%) / 6 x 250 (79%) / 4 x 275 (87%) / 2 x 300 (95%) / 2 x 320 (bonus) (102%) / 2 x 330 (bonus) (105%)}
(I PR-ed my back squat by 15-pound tonight and made it a double! I am 20-pound away from my year-end goal of 350-pound.
Every rep felt light tonight except for that last rep at 330-pound. I blacked out for a second during the ascent. That was scary.
My legs felt weak afterward heading into the MetCon.)
Conditioning
25 x Air Squat
15 x Burpee <6-inch target>
10 x Toes-to-Bar
Complete 3 rounds in under 8:00.
{CAP+12}
(I was bummed.
The burpees kicked my ass.
And my legs were so tired.
In the hindsight, I should have kept on working after the time cap and completed the workout.
However, all in all, I was content with tonight's workout. The easy back squat PRs overwhelmingly eclipsed the shitty MetCon result.)
Bonus
50 x Push-up
{10-10-5-5-5-5-5-5}
★
17 DAY 211
HOME MEANS NEVADA
Today was all and all a relaxing day.
★
★
17 DAY 210
WHAT'S IT TO ME?
Active Recovery
We rented bikes from Larry's Freewheeling by Central Park. We took the train to 168th Street. From there, we biked to and across the George Washington Bridge. We then biked southward to the entrance of Henry Hudson Drive, a hilly and winding, asphalt road on the side of a cliff. We biked until 5:30 before making the return trip. We took two breaks at two picnic areas along the road.
We rested at a bench in Central Park for a little bit upon our return.
Lastly, we ate a late dinner at a hotpot restaurant by Little Italy, Manhattan.
★
We rented bikes from Larry's Freewheeling by Central Park. We took the train to 168th Street. From there, we biked to and across the George Washington Bridge. We then biked southward to the entrance of Henry Hudson Drive, a hilly and winding, asphalt road on the side of a cliff. We biked until 5:30 before making the return trip. We took two breaks at two picnic areas along the road.
We rested at a bench in Central Park for a little bit upon our return.
Lastly, we ate a late dinner at a hotpot restaurant by Little Italy, Manhattan.
★
17 DAY 209
26.5
Warm Up
Some crap, but not too much crap
(I almost did not go to class today. In the hindsight, I am so happy that I went.)
Strength
Overhead Squat
Establish 3RM in 12:00.
{65 / 85 / 105 / 115 / 135}
(My coach gave me some tips today. I had never overhead squatted better.
I was very content with the 135-pound overhead squat, a 20-pound PR.)
Conditioning
AMRAP (12:00)
15 x Pull-up
30-calorie Row
60 x Overhead Squat <45>
30 x Box Jump <24-inch>
15 x Pull-up
{1}
(This was my third time utilizing kipping pull-up in a workout.
I was content with my effort.
Today's workout was by far the best workout of the week.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Some crap, but not too much crap
(I almost did not go to class today. In the hindsight, I am so happy that I went.)
Strength
Overhead Squat
Establish 3RM in 12:00.
{65 / 85 / 105 / 115 / 135}
(My coach gave me some tips today. I had never overhead squatted better.
I was very content with the 135-pound overhead squat, a 20-pound PR.)
Conditioning
AMRAP (12:00)
15 x Pull-up
30-calorie Row
60 x Overhead Squat <45>
30 x Box Jump <24-inch>
15 x Pull-up
{1}
(This was my third time utilizing kipping pull-up in a workout.
I was content with my effort.
Today's workout was by far the best workout of the week.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 208
WAIT TILL SHE KNOWS THE REAL YOU
Warm Up
Barbell drill
(That was really bad. My arms actually fatigued from the warm up.)
Conditioning
500-meter Row
20 x Clean and Jerk <135> [scaled: <95>]
500-meter Row
15 x Snatch <135> [scaled: <95>]
500-meter Row
10 x Thruster <135> [scaled: <95>]
{15:06}
(That warm up was too much for me. It actually wrecked me.
I had been looking forward to today's workout all week. Initially, I wanted to use the 120-pound weight for the conditioning piece. The 95-pound weight felt so heavy following the warm up. I decided to stick with the 95-pound weight. I was so bummed.
My arms did not recover from the warm up. I had a rough time on the rower. I was sloppy with the clean and jerks and the snatches. The entire workout was just ugly.
That warm up ruined me.
Warm ups should not be hard. That is not the purpose of a warm up.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drill
(That was really bad. My arms actually fatigued from the warm up.)
Conditioning
500-meter Row
20 x Clean and Jerk <135> [scaled: <95>]
500-meter Row
15 x Snatch <135> [scaled: <95>]
500-meter Row
10 x Thruster <135> [scaled: <95>]
{15:06}
(That warm up was too much for me. It actually wrecked me.
I had been looking forward to today's workout all week. Initially, I wanted to use the 120-pound weight for the conditioning piece. The 95-pound weight felt so heavy following the warm up. I decided to stick with the 95-pound weight. I was so bummed.
My arms did not recover from the warm up. I had a rough time on the rower. I was sloppy with the clean and jerks and the snatches. The entire workout was just ugly.
That warm up ruined me.
Warm ups should not be hard. That is not the purpose of a warm up.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 207
FOLLOW THE SIGN
Warm Up / Conditioning
0.26-mile run on treadmill <@ 6 mph, 7 mph, 8 mph, 9 mph>
40-feet One Arm Dumbbell Overhead Walking Lunge w/ Right Arm <25>
40-feet One Arm Dumbbell Overhead Walking Lunge w/Left Arm <25>
Complete 4 rounds. Increase speed on treadmill on every round.
Conditioning
0.26-mile run on treadmill <@ 10.1 mph>
40-feet Dumbbell Front Racked Walking Lunge <2 x 50>
1-story Farmer's Carry Down and Up the Stairs <2 x 50>
40-feet Dumbbell Front Racked Walking Lunge <2 x 50>
Complete 4 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0.26-mile run on treadmill <@ 6 mph, 7 mph, 8 mph, 9 mph>
40-feet One Arm Dumbbell Overhead Walking Lunge w/ Right Arm <25>
40-feet One Arm Dumbbell Overhead Walking Lunge w/Left Arm <25>
Complete 4 rounds. Increase speed on treadmill on every round.
Conditioning
0.26-mile run on treadmill <@ 10.1 mph>
40-feet Dumbbell Front Racked Walking Lunge <2 x 50>
1-story Farmer's Carry Down and Up the Stairs <2 x 50>
40-feet Dumbbell Front Racked Walking Lunge <2 x 50>
Complete 4 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 206
WHEN YOU THINK ABOUT SOMEONE AND YOU WONDER IF S/HE IS THINKING OF YOU TOO
Warm Up
A bunch of crap
(Many bad nights of sleep finally caught up with me.
Work did not go well today. Class did not go well today.)
Strength
Front Squat + Push Press + Split Jerk
5 x (3 + 3 + 3)
{95 (33% of Max Front Squat, 56% of Max Push Press, 59% of Max Clean and Jerk) / 115 (40%, 68%, 72%) / 125 (43%, 74%, 78%) / 135 (47%, 79%, 84%) / x}
(I was dizzy from the overhead presses.
All in all, I felt weak today.
And this complex is really tough on athletes with poor front rack mobility.)
Conditioning
3 x Split Jerk <@ 85% of 1RM> [scaled: 3 x Split Jerk <115 (72% of Max Clean and Jerk)>]
6 x Chest-to-Bar Pull-up [scaled: 6 x Band Assisted Chest-to-Bar Pull-up <w/ green band>]
9 x Hand Release Push-up
Complete 5 rounds in under 10:00.
{CAP+29}
(Split jerk is just awkward to cycle.
And my body felt weak in all kinds of ways today.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(Many bad nights of sleep finally caught up with me.
Work did not go well today. Class did not go well today.)
Strength
Front Squat + Push Press + Split Jerk
5 x (3 + 3 + 3)
{95 (33% of Max Front Squat, 56% of Max Push Press, 59% of Max Clean and Jerk) / 115 (40%, 68%, 72%) / 125 (43%, 74%, 78%) / 135 (47%, 79%, 84%) / x}
(I was dizzy from the overhead presses.
All in all, I felt weak today.
And this complex is really tough on athletes with poor front rack mobility.)
Conditioning
3 x Split Jerk <@ 85% of 1RM> [scaled: 3 x Split Jerk <115 (72% of Max Clean and Jerk)>]
6 x Chest-to-Bar Pull-up [scaled: 6 x Band Assisted Chest-to-Bar Pull-up <w/ green band>]
9 x Hand Release Push-up
Complete 5 rounds in under 10:00.
{CAP+29}
(Split jerk is just awkward to cycle.
And my body felt weak in all kinds of ways today.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 205
DON'T FILL IN THE BLANKS
Warm Up
A bunch of crap
Warm Up
Deadlift
5 x 45 (14% of Max Deadlift) / 5 x 135 (43%) / 3 x 185 (59%) / 3 x 255 (81%)
Strength
E2MO2M (12:00)
3 x Deadlift <@ 70% of 1RM Deadlift>
{255}
(I had 275-pound on my mind. However, I did not have enough time to work up to the weight.)
Conditioning
AMRAP (18:00)
Work in team of two.
10 x Strict Handstand Push-up [5 // scaled: 5 x Seated, Dumbbell Strict Press <2 x 35>]
20 x Dumbbell Snatch <50> [scaled: 10 x <35> // 10]
30 x Russian Kettlebell Swing <32-kilogram> [15 // 15]
40 x Double Under [30 // 10]
{5+45}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Warm Up
Deadlift
5 x 45 (14% of Max Deadlift) / 5 x 135 (43%) / 3 x 185 (59%) / 3 x 255 (81%)
Strength
E2MO2M (12:00)
3 x Deadlift <@ 70% of 1RM Deadlift>
{255}
(I had 275-pound on my mind. However, I did not have enough time to work up to the weight.)
Conditioning
AMRAP (18:00)
Work in team of two.
10 x Strict Handstand Push-up [5 // scaled: 5 x Seated, Dumbbell Strict Press <2 x 35>]
20 x Dumbbell Snatch <50> [scaled: 10 x <35> // 10]
30 x Russian Kettlebell Swing <32-kilogram> [15 // 15]
40 x Double Under [30 // 10]
{5+45}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 204
ROGUE ONE
Warm Up / Active Recovery
Walk
Active Recovery
Spin Machine
Bike for 30:00.
★ / 46 / 99 / 100
Walk
Active Recovery
Spin Machine
Bike for 30:00.
★ / 46 / 99 / 100
17 DAY 203
KENTUCKY
Warm Up
Smith Machine (Conventional) Deadlift
10 x 20 (6% of Max Deadlift)
Smith Machine Stiff-Legged Deadlift
10 x 70 (22%)
Smith Machine Sumo Deadlift
10 x 110 (35%)
Strength
Smith Machine Sumo Deadlift
{10 x 200 (63%) / 8 x 250 (79%) / 6 x 275 (87%) / 4 x 300 (95%) / 2 x 315 (100%) / 1 x 320 (bonus) (102%) / 1 x 325 (bonus) (103%)}
Warm Up
Literally a bunch of crap
(Summer of my junior year in college, I was offered an opportunity to visit Bowling Green, Kentucky. I said no to the offer.)
Strength
Bench Press
5 x 8
Complete in 20:00.
{5 x 45 (24% of Max Smith Machine Bench Press) / 8 x 95 (50%) / 8 x 135 (71%) / 8 x 145 (76%) / 7 x 155 (82%) / 8 x 145 / 8 x 135}
Conditioning
From Russia with Love
150 x Russian Kettlebell Swing <24>
{60-30-20-10-10-10-10}
{5:2x}
(I ambitiously wanted to complete the swings unbroken. At minimum, I wanted to complete the workout in under 4:00.
Russian kettlebell swings at 24-kilogram do not itch my posterior chain anymore. My forearms were the weakest links today. I kept rest to the minimum when I did have to put the bell down from fatigue in the forearms.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Smith Machine (Conventional) Deadlift
10 x 20 (6% of Max Deadlift)
Smith Machine Stiff-Legged Deadlift
10 x 70 (22%)
Smith Machine Sumo Deadlift
10 x 110 (35%)
Strength
Smith Machine Sumo Deadlift
{10 x 200 (63%) / 8 x 250 (79%) / 6 x 275 (87%) / 4 x 300 (95%) / 2 x 315 (100%) / 1 x 320 (bonus) (102%) / 1 x 325 (bonus) (103%)}
Warm Up
Literally a bunch of crap
(Summer of my junior year in college, I was offered an opportunity to visit Bowling Green, Kentucky. I said no to the offer.)
Strength
Bench Press
5 x 8
Complete in 20:00.
{5 x 45 (24% of Max Smith Machine Bench Press) / 8 x 95 (50%) / 8 x 135 (71%) / 8 x 145 (76%) / 7 x 155 (82%) / 8 x 145 / 8 x 135}
Conditioning
From Russia with Love
150 x Russian Kettlebell Swing <24>
{60-30-20-10-10-10-10}
{5:2x}
(I ambitiously wanted to complete the swings unbroken. At minimum, I wanted to complete the workout in under 4:00.
Russian kettlebell swings at 24-kilogram do not itch my posterior chain anymore. My forearms were the weakest links today. I kept rest to the minimum when I did have to put the bell down from fatigue in the forearms.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
DO I LOOK STUPID TO YOU?
We each bought a jacket from Zara. Subsequently, we ate dinner at a Japanese restaurant by Saint Mark's Place. The food was very average.
57.44
57.44
17 DAY 202
DEATH STAR
We had dinner at an Indian restaurant in the East Village. I was craving Indian food. The restaurant was empty. Nevertheless, the service was slow. The food was very average.
★ / 57.44
★ / 57.44
17 DAY 201
NOW I JUST FEEL CRAZY
Warm Up
A little running and a little barbell drill
(I forgot to bring gym clothes to work again today.
I worked out in a polo tonight.)
Strength
Strict Press
5-4-3-2-1
{5 x 45 (39% of Max Strict Press) / 5 x 65 (57%) / 5 x 95 (83%) / 4 x 100 (87%) / 3 x 110 (96%) / 2 x 120 (104%) / 2 x 130 (bonus) (113%) / 1 x 140 (122%)
(I PR-ed my strict press by 25-pound tonight. The last PR was from a year and a half ago when I first started CrossFit. I was aiming for a new PR of 135-pound tonight. Needless to say, I was ecstatic with the 140-pound PR.)
Strength
Push Press
5-4-3-2-1
{5 x 115 (77%) / 4 x 125 (83%) / 3 x 140 (93%) / 2 x 155 (103%) / 1 x 170 (113%)}
(I PR-ed my push press by 20-pound tonight. The last PR was from a year ago when I first started EWOD.)
Conditioning
AMRAP (7:00)
2-4-6-8-10... x Pull-up
2-4-6-8-10... x Box Jump Over
{10+3}
(This was my second time utilizing kipping pull-up in a workout. It did not go well.
At the start of the class, my coach said that we will complete the MetCon in two heats. I did not get the memo toward the end of the class when the plan was changed from two heats to just one heat. Two minutes into the MetCon, my coach called out my name from across the room to let me know that we are all going in just one heat. At the time, I was cheering on my partner.
I am easily thrown off my game when life happens unexpectedly.
I started the MetCon 2 minutes late. My coach gave me 2 extra minutes after the allotted 7 minutes to make up for lost time.
I was not happy with this effort. However, all in all, I was content with tonight's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A little running and a little barbell drill
(I forgot to bring gym clothes to work again today.
I worked out in a polo tonight.)
Strength
Strict Press
5-4-3-2-1
{5 x 45 (39% of Max Strict Press) / 5 x 65 (57%) / 5 x 95 (83%) / 4 x 100 (87%) / 3 x 110 (96%) / 2 x 120 (104%) / 2 x 130 (bonus) (113%) / 1 x 140 (122%)
(I PR-ed my strict press by 25-pound tonight. The last PR was from a year and a half ago when I first started CrossFit. I was aiming for a new PR of 135-pound tonight. Needless to say, I was ecstatic with the 140-pound PR.)
Strength
Push Press
5-4-3-2-1
{5 x 115 (77%) / 4 x 125 (83%) / 3 x 140 (93%) / 2 x 155 (103%) / 1 x 170 (113%)}
(I PR-ed my push press by 20-pound tonight. The last PR was from a year ago when I first started EWOD.)
Conditioning
AMRAP (7:00)
2-4-6-8-10... x Pull-up
2-4-6-8-10... x Box Jump Over
{10+3}
(This was my second time utilizing kipping pull-up in a workout. It did not go well.
At the start of the class, my coach said that we will complete the MetCon in two heats. I did not get the memo toward the end of the class when the plan was changed from two heats to just one heat. Two minutes into the MetCon, my coach called out my name from across the room to let me know that we are all going in just one heat. At the time, I was cheering on my partner.
I am easily thrown off my game when life happens unexpectedly.
I started the MetCon 2 minutes late. My coach gave me 2 extra minutes after the allotted 7 minutes to make up for lost time.
I was not happy with this effort. However, all in all, I was content with tonight's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 200
DON'T TOUCH MY STUFF
Warm Up
A bunch of crap
Strength
Bench Press
5 x 6 to 8
{8 x 45 (24% of Smith Machine Bench Press) / 8 x 95 (50%) / 8 x 115 (61%) / 8 x 135 (71%) / 8 x 145 (76%) / 8 x 155 (82%) / 7 x 165 (87%), 165 (F)}
Farmer's Carry (w/ Farmer's Handle)
5 x 2 x 50-feet
{115/arm (59% of Max Farmer's Carry for 50') / 135 (69%) / 155 (79%) / 175 (90%) / 185 (95%)}
Alternate a set of bench press with a set of farmer's carry. Work for the duration of the class.
(I would have been happy if I finished the bench press at either 8 by 165-pound or 6 by 175-pound.)
I must be traumatized by my previous back injuries. I was afraid to pick up the farmer's handles, the same way that I was afraid to pick up the bar during last night's deadlifts and Monday's Grace. I have done this exercise before. I know what the weights feel like. Easy. But I was just insecure.
I was so insecure, I was scared to load more weights on the farmer's handles, even though I was practically running with the weights on every round.
My classmates pick and load the weights for the farmer's carry on every round.
The deadlift part of the farmer's carry was the toughest, both physically and mentally. Once I stand up the weights, walking with the weights was not a problem. Grip was not a problem. I got so much more in the tank.
Nights like this make me miss City Strongman.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Bench Press
5 x 6 to 8
{8 x 45 (24% of Smith Machine Bench Press) / 8 x 95 (50%) / 8 x 115 (61%) / 8 x 135 (71%) / 8 x 145 (76%) / 8 x 155 (82%) / 7 x 165 (87%), 165 (F)}
Farmer's Carry (w/ Farmer's Handle)
5 x 2 x 50-feet
{115/arm (59% of Max Farmer's Carry for 50') / 135 (69%) / 155 (79%) / 175 (90%) / 185 (95%)}
Alternate a set of bench press with a set of farmer's carry. Work for the duration of the class.
(I would have been happy if I finished the bench press at either 8 by 165-pound or 6 by 175-pound.)
I must be traumatized by my previous back injuries. I was afraid to pick up the farmer's handles, the same way that I was afraid to pick up the bar during last night's deadlifts and Monday's Grace. I have done this exercise before. I know what the weights feel like. Easy. But I was just insecure.
I was so insecure, I was scared to load more weights on the farmer's handles, even though I was practically running with the weights on every round.
My classmates pick and load the weights for the farmer's carry on every round.
The deadlift part of the farmer's carry was the toughest, both physically and mentally. Once I stand up the weights, walking with the weights was not a problem. Grip was not a problem. I got so much more in the tank.
Nights like this make me miss City Strongman.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 199
MAN AT WAR
Warm Up
A bunch of crap
Conditioning
In 5:00,
40-calorie Row
Then, AMRAP of
12 x Deadlift <155 (49% of Max Deadlift)>
12 x Toes-to-Bar
Rest 5:00.
In 5:00,
30-calorie Row
Then, AMRAP of
9 x Deadlift <185 (59%)>
9 x Toes-to-Bar
Rest 5:00.
In 5:00,
20-calorie Row
Then, AMRAP of
6 x Deadlift <225 (71%)>
6 x Toes-to-Bar
{1+18 or 1+15?, 2+12 or 1+12?, 2+7?}
(I had not had a good workout all of last week and this week thus far.
I had a hard time with the row. I had a hard time maintaining the calorie per hour above 1,000.
I spent a lot of time calming my breathing. I was afraid to pick up the bar immediately after the row. I was afraid that breathing heavy was going to affect my deadlift form. I was then afraid to go straight from the deadlift into the toes-to-bars. I knew that maintaining my rhythm on the toes-to-bars would be difficult if I was breathing heavy.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
In 5:00,
40-calorie Row
Then, AMRAP of
12 x Deadlift <155 (49% of Max Deadlift)>
12 x Toes-to-Bar
Rest 5:00.
In 5:00,
30-calorie Row
Then, AMRAP of
9 x Deadlift <185 (59%)>
9 x Toes-to-Bar
Rest 5:00.
In 5:00,
20-calorie Row
Then, AMRAP of
6 x Deadlift <225 (71%)>
6 x Toes-to-Bar
{1+18 or 1+15?, 2+12 or 1+12?, 2+7?}
(I had not had a good workout all of last week and this week thus far.
I had a hard time with the row. I had a hard time maintaining the calorie per hour above 1,000.
I spent a lot of time calming my breathing. I was afraid to pick up the bar immediately after the row. I was afraid that breathing heavy was going to affect my deadlift form. I was then afraid to go straight from the deadlift into the toes-to-bars. I knew that maintaining my rhythm on the toes-to-bars would be difficult if I was breathing heavy.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 198
LIFE IS WHAT YOU MAKE IT
Warm Up
A bunch of crap
(I felt really off during tonight's warm up.)
Strength
1 1/4 Front Squat [w/pause at 1/4 position]
5 x 3
{45 (16% of Max Front Squat) / 65 (22%) / 95 (33%) / 135 (47%) / 155 (53%) / 175 (60%) / 195 (67%)}
(My underwear was too tight. I had a hard time squatting.
In fact, I had a hard time moving about, period.
In addition, I felt weak during tonight's warm up. I was afraid to push myself on the front squats.
And lastly, 1 1/4 front squats were a lot more challenging than I anticipated.)
Conditioning
Grace
30 x Clean and Jerk <135>
{6:26 or 6:46}
(I was bummed.
I ambitiously fantasized myself completing Grace in under 3:00. At the same time, I realized that to complete 30 clean and jerks in under 3:00 was unrealistic with my current ability, thus I set an alternate goal to complete the workout in under 5:00, a much more tangible target. Nevertheless, I failed my expectation. As a result of a combination of fear of injury and lack of confidence, I just did not want to pick up the bar. I ended up spending a lot of time pacing back and forth.)
★
A bunch of crap
(I felt really off during tonight's warm up.)
Strength
1 1/4 Front Squat [w/pause at 1/4 position]
5 x 3
{45 (16% of Max Front Squat) / 65 (22%) / 95 (33%) / 135 (47%) / 155 (53%) / 175 (60%) / 195 (67%)}
(My underwear was too tight. I had a hard time squatting.
In fact, I had a hard time moving about, period.
In addition, I felt weak during tonight's warm up. I was afraid to push myself on the front squats.
And lastly, 1 1/4 front squats were a lot more challenging than I anticipated.)
Conditioning
Grace
30 x Clean and Jerk <135>
{6:26 or 6:46}
(I was bummed.
I ambitiously fantasized myself completing Grace in under 3:00. At the same time, I realized that to complete 30 clean and jerks in under 3:00 was unrealistic with my current ability, thus I set an alternate goal to complete the workout in under 5:00, a much more tangible target. Nevertheless, I failed my expectation. As a result of a combination of fear of injury and lack of confidence, I just did not want to pick up the bar. I ended up spending a lot of time pacing back and forth.)
★
17 DAY 197
I LOOK DOWN ON HIM
I bought about $70.00 worth of groceries today.
Oops.
I cleaned the toilet last night. There were stains in the toilet this morning. I wiped off the stain. I was in the bathroom just now and there are new stains on the toilet.
Ugh.
★
Oops.
I cleaned the toilet last night. There were stains in the toilet this morning. I wiped off the stain. I was in the bathroom just now and there are new stains on the toilet.
Ugh.
★
17 DAY 196
HE DOESN'T WANT TO GO HOME
Warm Up / Conditioning
0.25-mile run on treadmill <@ 6, 7, 8, 9mph>
40-feet farmer's carry <2 25-pound plates>
1-story farmer's carry down and up stairs <2 25-pound plates>
40-feet farmer's carry <2 25-pound plates>
Complete 4 rounds. Increase speed on the treadmill every round.
(I was on the bike. He was pacing back and forth on the other side of the room. Subsequently, he sat on a bench. Why didn't he go home?
He was drunk when I returned home last night. I think he was drinking all of last night and today. He was still drunk by the time I returned home tonight.
Is he? Is he not?
He doesn't want to go home.
And he is still drunk right now.
God, please let him be.
Is it because of me? I like to think that it is because of me. I always like to think that it is because of me.)
Conditioning
0.25-mile run on treadmill <@ 10mph>
40-feet farmer's carry <2 45-pound plates>
1-story farmer's carry down and up stairs <2 45-pound plates>
40-feet farmer's carry <2 45-pound plates>
Complete 4 rounds.
(I did not time the workout.
I spent minimal time transitioning from the run to the carry and back to the run. I was content with my effort.
I was afraid that this was going to feel awful. It did not feel awful.)
Conditioning
AMRAP (10:00)
5 x Push-up
7 x Decline Sit-up
9 x Air Squat
{11+12}
(I was very happy with this effort.
I completed all of the movements unbroken.
I spent minimal time transitioning between the movements.)
Strength / Conditioning
AMRAP (5:00)
3 x Machine Assisted Pull-up <-25>
5 x Machine Assisted Dip <-25>
{4}
(I was less happy with this effort.)
Accessory
Plank for 1:00.
(I cleaned the apartment when I returned home.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0.25-mile run on treadmill <@ 6, 7, 8, 9mph>
40-feet farmer's carry <2 25-pound plates>
1-story farmer's carry down and up stairs <2 25-pound plates>
40-feet farmer's carry <2 25-pound plates>
Complete 4 rounds. Increase speed on the treadmill every round.
(I was on the bike. He was pacing back and forth on the other side of the room. Subsequently, he sat on a bench. Why didn't he go home?
He was drunk when I returned home last night. I think he was drinking all of last night and today. He was still drunk by the time I returned home tonight.
Is he? Is he not?
He doesn't want to go home.
And he is still drunk right now.
God, please let him be.
Is it because of me? I like to think that it is because of me. I always like to think that it is because of me.)
Conditioning
0.25-mile run on treadmill <@ 10mph>
40-feet farmer's carry <2 45-pound plates>
1-story farmer's carry down and up stairs <2 45-pound plates>
40-feet farmer's carry <2 45-pound plates>
Complete 4 rounds.
(I did not time the workout.
I spent minimal time transitioning from the run to the carry and back to the run. I was content with my effort.
I was afraid that this was going to feel awful. It did not feel awful.)
Conditioning
AMRAP (10:00)
5 x Push-up
7 x Decline Sit-up
9 x Air Squat
{11+12}
(I was very happy with this effort.
I completed all of the movements unbroken.
I spent minimal time transitioning between the movements.)
Strength / Conditioning
AMRAP (5:00)
3 x Machine Assisted Pull-up <-25>
5 x Machine Assisted Dip <-25>
{4}
(I was less happy with this effort.)
Accessory
Plank for 1:00.
(I cleaned the apartment when I returned home.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 195
SOMETIMES I TALK TOO MUCH
Warm Up
A bunch of crap.
Strength
Front Squat
5-5-3-3-3-1-1-1-1
Establish 1 RM front squat, following the above rep scheme, in 40:00.
{5 x 45 (17% of Max Front Squat) (warm up)/ 5 x 95 (35%) (warm up) / 5 x 135 (50%) / 3 x 165 (61%) / 3 x 185 (69%) / 3 x 205 (76%) / 1 x 230 (85%) / 1 x 250 (93%) / 1 x 265 (98%) / 1 x 275 (102%) / 1 x 290 (107%) (bonus)}
(I pr-ed my front squat by 20-pound tonight. I wanted to finish the session at 300-pound. However, I was just not confident in my growth over the last six months to attempt the 300-pound weight. I have pr-ed my front squat a total of 45-pound this year. I am 10-pound away from my year end goal for the front squat at 300-pound.
My form remained solid throughout the heavier weights.
I was content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
Strength
Front Squat
5-5-3-3-3-1-1-1-1
Establish 1 RM front squat, following the above rep scheme, in 40:00.
{5 x 45 (17% of Max Front Squat) (warm up)/ 5 x 95 (35%) (warm up) / 5 x 135 (50%) / 3 x 165 (61%) / 3 x 185 (69%) / 3 x 205 (76%) / 1 x 230 (85%) / 1 x 250 (93%) / 1 x 265 (98%) / 1 x 275 (102%) / 1 x 290 (107%) (bonus)}
(I pr-ed my front squat by 20-pound tonight. I wanted to finish the session at 300-pound. However, I was just not confident in my growth over the last six months to attempt the 300-pound weight. I have pr-ed my front squat a total of 45-pound this year. I am 10-pound away from my year end goal for the front squat at 300-pound.
My form remained solid throughout the heavier weights.
I was content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 194
ALL OF THE SIGNS
Warm Up
AMRAP (8:00)
200-meter Row
Plank w/ 20 x Shoulder Tap
10 x Ring Row [Rx+: False Grip Ring Row]
15 to 30-second Hollow Body Hold w/ Arms on the Side [Sub: 30-count]
{2}
(For multiple, consecutive nights, I stand on the train platform and said to myself as the train comes into the station, "if a train door stops in front of me, then that means blah blah blah." And every night, a train door stops in front me.)
Strength
Bench Press
5 x 5
{45 (24% of Max Smith Machine Bench Press) / 95 (50%) / 135 (71%) / 145 (76%) / 155 (82%) / 165 (87%) / 4 x 175 (92%), 175 (F)}
Complete in 18:00.
(I was bummed.
My plan was to finish the strength portion of the workout at either 175 or 185-pound. That did not happen.
I was really impressed by a classmate who finish his session at 205-pound. I was surprised by his strength. He weighs only about 165-pound.
I was externally rotating my elbows during the press with the heavier weights. That is really bad.)
Conditioning
In 2:30, complete
500-meter Row
Then, complete
Max effort x Push-up
During the remainder of the 2:30 interval.
Rest for 2:30.
Complete 4 rounds.
{10 / 12 / 12 / 10}
(My plan was to row at a consistent under 2:00 per 500-meter pace for the 4 rounds. I did that.
My other plan was to complete 15 push-ups per round. That did not happen.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
AMRAP (8:00)
200-meter Row
Plank w/ 20 x Shoulder Tap
10 x Ring Row [Rx+: False Grip Ring Row]
15 to 30-second Hollow Body Hold w/ Arms on the Side [Sub: 30-count]
{2}
(For multiple, consecutive nights, I stand on the train platform and said to myself as the train comes into the station, "if a train door stops in front of me, then that means blah blah blah." And every night, a train door stops in front me.)
Strength
Bench Press
5 x 5
{45 (24% of Max Smith Machine Bench Press) / 95 (50%) / 135 (71%) / 145 (76%) / 155 (82%) / 165 (87%) / 4 x 175 (92%), 175 (F)}
Complete in 18:00.
(I was bummed.
My plan was to finish the strength portion of the workout at either 175 or 185-pound. That did not happen.
I was really impressed by a classmate who finish his session at 205-pound. I was surprised by his strength. He weighs only about 165-pound.
I was externally rotating my elbows during the press with the heavier weights. That is really bad.)
Conditioning
In 2:30, complete
500-meter Row
Then, complete
Max effort x Push-up
During the remainder of the 2:30 interval.
Rest for 2:30.
Complete 4 rounds.
{10 / 12 / 12 / 10}
(My plan was to row at a consistent under 2:00 per 500-meter pace for the 4 rounds. I did that.
My other plan was to complete 15 push-ups per round. That did not happen.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 193
MY HEAD IS ROTTING
Warm Up
A bunch of crap?
(I am worried about hair loss.
I got itchy crap growing on my head. I scratch. They bleed. My head is a fucking mess.
And I lost my metro card today. I am bummed.)
Strength
Bent Over Row
5 x 8
{45 / 65 / 95 / 95 / 115 / 115 / 115}
Hammer Curl
5 x 12/arm x 35
Alternate a set of bent over row with a set of hammer curl.
(The program calls for Pendlay rows. However, what was demonstrated by the coach during the warm up was a bent over row. The shirtless man working out next to me was doing Pendlay rows. I was doing bent over rows.)
Accessory
Accumulate 800' sandbag carry <AHAP> [<120>]
(The 120-pound sandbag was the heaviest sandbag we have.
All in all, I was not satisfied with my performance.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap?
(I am worried about hair loss.
I got itchy crap growing on my head. I scratch. They bleed. My head is a fucking mess.
And I lost my metro card today. I am bummed.)
Strength
Bent Over Row
5 x 8
{45 / 65 / 95 / 95 / 115 / 115 / 115}
Hammer Curl
5 x 12/arm x 35
Alternate a set of bent over row with a set of hammer curl.
(The program calls for Pendlay rows. However, what was demonstrated by the coach during the warm up was a bent over row. The shirtless man working out next to me was doing Pendlay rows. I was doing bent over rows.)
Accessory
Accumulate 800' sandbag carry <AHAP> [<120>]
(The 120-pound sandbag was the heaviest sandbag we have.
All in all, I was not satisfied with my performance.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 192
HAVE YOU BEEN USING MY TOOTHPASTE AND IS THAT BLOOD ON THE TOILET?
Warm Up
A bunch of crap with a kettlebell
(I think that my roommate is using my toothpaste. This really bothers me.
And there are mysterious red and yellow stains on the toilet.
My roommate needs to get his shit together.
When I woke up this morning, there was soreness at the front of my neck. I slammed an empty barbell into my throat last night. The left side of my neck and my left shoulder still hurt. There was a slight tickle in my left elbow. There were soreness and pain in my left, lower back. In summary, the left side of my body was wrecked.
Strength
Deadlift
5 x 3
These are no-no-no deadlifts, meaning no belts, no mixed grip and no touch-and-go reps.
{95 (30% of Max Deadlift) / 115 (37%) / 135 (43%) / 185 (59%) / 235 (75%) / 275 (87%) / 295 (94%)}
(I was bummed.
I wish there was more time.)
Conditioning
21-15-9 x Wallball
21-15-9 x Pull-up
Complete in under 8:00.
{CAP+5}
(Once again, I was bummed.
This was my first time utilizing kipping pull-up in a workout. I figured that after a year and a half of strict pull-up, I should at least complete the workout under the time cap. I ended up having a tough time stringing the movements together. The most kipping pull-ups I completed in a row was 3.
Then, I was flying all over the ceiling.)
★
A bunch of crap with a kettlebell
(I think that my roommate is using my toothpaste. This really bothers me.
And there are mysterious red and yellow stains on the toilet.
My roommate needs to get his shit together.
When I woke up this morning, there was soreness at the front of my neck. I slammed an empty barbell into my throat last night. The left side of my neck and my left shoulder still hurt. There was a slight tickle in my left elbow. There were soreness and pain in my left, lower back. In summary, the left side of my body was wrecked.
Strength
Deadlift
5 x 3
These are no-no-no deadlifts, meaning no belts, no mixed grip and no touch-and-go reps.
{95 (30% of Max Deadlift) / 115 (37%) / 135 (43%) / 185 (59%) / 235 (75%) / 275 (87%) / 295 (94%)}
(I was bummed.
I wish there was more time.)
Conditioning
21-15-9 x Wallball
21-15-9 x Pull-up
Complete in under 8:00.
{CAP+5}
(Once again, I was bummed.
This was my first time utilizing kipping pull-up in a workout. I figured that after a year and a half of strict pull-up, I should at least complete the workout under the time cap. I ended up having a tough time stringing the movements together. The most kipping pull-ups I completed in a row was 3.
Then, I was flying all over the ceiling.)
★
17 DAY 191
FEELS
Warm Up
Two laps around the neighborhood
Warm Up
Barbell drills
Conditioning
Complete in team of 2 for max points.
(Full) Snatch <135> - 10 (points)
Cluster <135> [scaled: <100>] - 10
Thruster <135> - 7
Overhead Squat <135> - 5
(Full) Clean <135> - 3
{?}
(I completed only clusters.
Prior to class, I decided to stay light tonight. At the time, I was not sure what weight to use for the workout. I told myself to go by feel.
The 95-pound weight felt pretty heavy tonight.
And here are my four primary reasons to stay light tonight.
I just recently recovered from two hand/wrist injuries, an injury on each hand. I did not want to hurt my hands/wrists again.
I have poor front rack mobility. If I keep a full grip on the bar at the bottom of my front squat, the bar will fall off of my shoulders. Thus, I have to let the bar roll back to the tip of my fingers. Unlike a clean and jerk, where the athlete can adjust the grip at the top of the front squat as needed. A thruster does not allow that pause for adjustment. The heavier the weight, the tougher it is to transition from a partial to a full grip mid-press. I did not want any weight to fall on my face tonight.
The left side of my neck and the left shoulder have been hurting from improper sleep positions.
Lastly, after 3 days of binge eating and doing little to nothing, my body feels asleep. Tonight's session was like a warm up class for the rest of the week.)
★
Two laps around the neighborhood
Warm Up
Barbell drills
Conditioning
Complete in team of 2 for max points.
(Full) Snatch <135> - 10 (points)
Cluster <135> [scaled: <100>] - 10
Thruster <135> - 7
Overhead Squat <135> - 5
(Full) Clean <135> - 3
{?}
(I completed only clusters.
Prior to class, I decided to stay light tonight. At the time, I was not sure what weight to use for the workout. I told myself to go by feel.
The 95-pound weight felt pretty heavy tonight.
And here are my four primary reasons to stay light tonight.
I just recently recovered from two hand/wrist injuries, an injury on each hand. I did not want to hurt my hands/wrists again.
I have poor front rack mobility. If I keep a full grip on the bar at the bottom of my front squat, the bar will fall off of my shoulders. Thus, I have to let the bar roll back to the tip of my fingers. Unlike a clean and jerk, where the athlete can adjust the grip at the top of the front squat as needed. A thruster does not allow that pause for adjustment. The heavier the weight, the tougher it is to transition from a partial to a full grip mid-press. I did not want any weight to fall on my face tonight.
The left side of my neck and the left shoulder have been hurting from improper sleep positions.
Lastly, after 3 days of binge eating and doing little to nothing, my body feels asleep. Tonight's session was like a warm up class for the rest of the week.)
★
17 DAY 190
TOM HOLLAND AS SPIDER-MAN
We finally left the house.
The day started with brunch at Tulip. After brunch, we returned home to drive our Dad to work. From his workplace, we drove to the theater. We were too early. We took a short walk around the neighborhood before ultimately decided to just wait in the theater. The weather was too hot. We waited in the waiting area and drank soda.
We saw Spider-man: Homecoming. The movie was okay.
I took a nap when we returned home for the second time. When I woke up from my nap, we ate dinner. Mid-dinner, my Dad called. I drove to his workplace to pick him up from work. When I arrived, I saw my Grandma walking in the parking lot. I did not stop the car to say hi.
★
The day started with brunch at Tulip. After brunch, we returned home to drive our Dad to work. From his workplace, we drove to the theater. We were too early. We took a short walk around the neighborhood before ultimately decided to just wait in the theater. The weather was too hot. We waited in the waiting area and drank soda.
We saw Spider-man: Homecoming. The movie was okay.
I took a nap when we returned home for the second time. When I woke up from my nap, we ate dinner. Mid-dinner, my Dad called. I drove to his workplace to pick him up from work. When I arrived, I saw my Grandma walking in the parking lot. I did not stop the car to say hi.
★
17 DAY 189
I CAME TOO FAR TO GIVE UP NOW
My brother does not want to do anything.
We stayed home all day.
★
We stayed home all day.
★
17 DAY 188
MAD MAX: FURY ROAD
I came home for the weekend.
★
★
17 DAY 187
.
Warm Up
A bunch of crap
(I made huge improvement with kipping toes-to-bars tonight.)
Warm Up
Back Squat
{5 x 45 (14%) / 5 x 135 (43%) / 5 x 185 (59%)}
Strength
Back Squat
{5 x 225 (71%) / 5 x 245 (78%) / 5 x 265 (84%)}
(That last set at 265-pound felt the best.
Tonight's back squats went according to plan.)
Conditioning
10-1 x Goblet Squat <32-kg>
10-1 x Toes-to-Bar
Complete in under 12:00.
{11:16}
(All in all, I was content that I finished the workout under the time cap.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
A bunch of crap
(I made huge improvement with kipping toes-to-bars tonight.)
Warm Up
Back Squat
{5 x 45 (14%) / 5 x 135 (43%) / 5 x 185 (59%)}
Strength
Back Squat
{5 x 225 (71%) / 5 x 245 (78%) / 5 x 265 (84%)}
(That last set at 265-pound felt the best.
Tonight's back squats went according to plan.)
Conditioning
10-1 x Goblet Squat <32-kg>
10-1 x Toes-to-Bar
Complete in under 12:00.
{11:16}
(All in all, I was content that I finished the workout under the time cap.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 186
HAIR, PLEASE GROW BACK
Warm Up
A short run around the neighborhood
Conditioning
In team of 3, row for 35:00 for max calories. Athletes switch at the completion of every 25 calories. Before each athlete's turn to row, the athlete completes 5 toes-to-bars. At the completion of 25 calories, the athlete completes 30-second plank hold.
{553}
(This was easy.
I consistently rowed at a 11xx-14xx cal/hr pace. I was very content with my effort. My pace peaked at 17xx cal/hr. Each round, I was fully recovered by the time I returned to the rower.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A short run around the neighborhood
Conditioning
In team of 3, row for 35:00 for max calories. Athletes switch at the completion of every 25 calories. Before each athlete's turn to row, the athlete completes 5 toes-to-bars. At the completion of 25 calories, the athlete completes 30-second plank hold.
{553}
(This was easy.
I consistently rowed at a 11xx-14xx cal/hr pace. I was very content with my effort. My pace peaked at 17xx cal/hr. Each round, I was fully recovered by the time I returned to the rower.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 185
INDEPENDENCE DAY
I slept until 1:00 in the afternoon. I woke up to make myself breakfast. Subsequently, I cleaned the kitchen. I then took a shower and went back to bed. I woke up again at 6:30 in the evening. I went to the supermarket to pick up banana and milk. On my way home, I picked up dinner from the next door Chinese restaurant. I ate dinner. I took another shower. And I am back in bed.
★
★
17 DAY 184
MY DAY MIGHT NEVER COME, AND I WILL MAKE MY PEACE
Warm Up
Crap.
Warm Up
Back Squat
5 x 45 (14%) / 5 x 135 (43%) / 5 x 155 (49%) / 5 x 175 (56%)
Conditioning
0:00-2:00 - 12-15 x Back Squat <225> [scaled: <bodyweight (195)>] {15 / 15 / 12 / 15}
2:00-4:00 - 200' One Arm Farmer's Carry and Other Arm Waiter's Carry <AHAP> [<32-kg and 20-kg>]
4:00-6:00 - 15 x Box Jump Over <24">
Complete 4 rounds.
(I was content.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Crap.
Warm Up
Back Squat
5 x 45 (14%) / 5 x 135 (43%) / 5 x 155 (49%) / 5 x 175 (56%)
Conditioning
0:00-2:00 - 12-15 x Back Squat <225> [scaled: <bodyweight (195)>] {15 / 15 / 12 / 15}
2:00-4:00 - 200' One Arm Farmer's Carry and Other Arm Waiter's Carry <AHAP> [<32-kg and 20-kg>]
4:00-6:00 - 15 x Box Jump Over <24">
Complete 4 rounds.
(I was content.)
18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
SMOKE GETS IN YOUR EYES
I attended a wedding at the Sheraton LaGuardia East Hotel in Flushing, Queens this evening.
It was a lush time.
★ / 57.44
It was a lush time.
★ / 57.44
17 DAY 183
I'D RATHER DIE ALONE
Warm Up
10-minute run on treadmill
{4:00 @ 6.8mph, 3:00 @ 7.8mph, 2:00 @ 8.8mph, 1:00 @ 9.8mph}
Warm Up
Smith Machine Bench Press
{10 x 20 (11% of Max Smith Machine Bench Press) / 10 x 70 (37%) / 10 x 110 (58%) / 5 x 145 (76%)}
Strength
Smith Machine Bench Press
{5 x 5 x 165 (87%)}
One Arm Dumbbell Muscle Snatch
{5 x 5/arm x 45}
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell muscle snatch. Complete each set in 5:00. It is not required to alternate arms for the dumbbell snatches.
Strength
Smith Machine Deadlift
{10 x 20 (6% of Max Deadlift) / 10 x 110 (35%) / 8 x 200 (63%) / 6 x 250 (79%) / 4 x 290 (92%) / 2 x 320 (102%)}
Conditioning
AMRAP (10:00)
9 x Dumbbell Deadlift <2 x 50>
6 x Burpee
3 x Dumbbell Power Clean <2 x 50>
{5+12}
(This was an embarrassing effort.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute run on treadmill
{4:00 @ 6.8mph, 3:00 @ 7.8mph, 2:00 @ 8.8mph, 1:00 @ 9.8mph}
Warm Up
Smith Machine Bench Press
{10 x 20 (11% of Max Smith Machine Bench Press) / 10 x 70 (37%) / 10 x 110 (58%) / 5 x 145 (76%)}
Strength
Smith Machine Bench Press
{5 x 5 x 165 (87%)}
One Arm Dumbbell Muscle Snatch
{5 x 5/arm x 45}
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell muscle snatch. Complete each set in 5:00. It is not required to alternate arms for the dumbbell snatches.
Strength
Smith Machine Deadlift
{10 x 20 (6% of Max Deadlift) / 10 x 110 (35%) / 8 x 200 (63%) / 6 x 250 (79%) / 4 x 290 (92%) / 2 x 320 (102%)}
Conditioning
AMRAP (10:00)
9 x Dumbbell Deadlift <2 x 50>
6 x Burpee
3 x Dumbbell Power Clean <2 x 50>
{5+12}
(This was an embarrassing effort.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 182
A BIRD SHAT ON MY FACE TODAY
We biked from the northwest corner of Central Park, across the George Washington Bridge to Mitsuwa Marketplace, located in Edgewater, New Jersey. After a quick meal at Mitsuwa Marketplace, we biked back across the George Washington Bridge. It was nearly the bike shop's closing time by the time we returned to Manhattan. We ended up taking the train back to West Harlem, from Hudson Heights. After we returned the bikes, we had dinner at a Japanese restaurant in Lower East Side, Manhattan followed by dessert at an high-end ice cream shop in Meatpacking District, Manhattan.
★ / 57.44
★ / 57.44
