18 DAY 31
WE MEET AGAIN
Warm Up
Barbell drills
Skill / Strength / Warm Up
Muscle Clean + Strict Press
5 x (5 + 5)
{65 (28% of Max Clean, 45% of Max Strict Press) / 75 (33%, 52%) / 85 (37%, 59%) / 95 (41%, 66%) / 105 (46%, 72%)}
Strength
Clean + Hang Clean from Just below the Knee
5 x (1 + 2)
{115 (50% of Max Clean) / 135 (59%) / 155 (67%) / 175 (76%) / 195 (85%)}
(One hundred ninety-five pound was a new hang clean PR.)
Strength
Back Squat
4 x 4
{225 (68% of Max Back Squat) / 250 (78%) / 275 (83%) / 305 (92%)}
(The third set with the 275-pound weight was easy. The fourth set with the 305-pound weight was not so easy.)
Mobility
30-count x Bar Hang with Supinated Grip, Feet on Ground, Locked out Arms and Hip Skewed to Right
30-count x (back racked front rack stretch) <empty bar>
Complete 3 rounds.
Mobility
Hang Clean from Hip with Full Grip on Bar at Bottom of Front Squat + Front Racked Sotts Press with Pause at Top of Press
5 x (1 + 1)
{5 x empty bar}
Mobility
Hang Clean from Hip with Full Grip on Bar at Bottom of Front Squat + Front Racked Sotts Press + Bottom of Overhead Squat Hold with Clean Width Grip
5 x (1 + 1 + 30-count)
{5 x empty bar}
(We first met on Saturday and tonight we met again.
My body aches just thinking about completing 75 wallballs with a 30-pound medicine ball.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Skill / Strength / Warm Up
Muscle Clean + Strict Press
5 x (5 + 5)
{65 (28% of Max Clean, 45% of Max Strict Press) / 75 (33%, 52%) / 85 (37%, 59%) / 95 (41%, 66%) / 105 (46%, 72%)}
Strength
Clean + Hang Clean from Just below the Knee
5 x (1 + 2)
{115 (50% of Max Clean) / 135 (59%) / 155 (67%) / 175 (76%) / 195 (85%)}
(One hundred ninety-five pound was a new hang clean PR.)
Strength
Back Squat
4 x 4
{225 (68% of Max Back Squat) / 250 (78%) / 275 (83%) / 305 (92%)}
(The third set with the 275-pound weight was easy. The fourth set with the 305-pound weight was not so easy.)
Mobility
30-count x Bar Hang with Supinated Grip, Feet on Ground, Locked out Arms and Hip Skewed to Right
30-count x (back racked front rack stretch) <empty bar>
Complete 3 rounds.
Mobility
Hang Clean from Hip with Full Grip on Bar at Bottom of Front Squat + Front Racked Sotts Press with Pause at Top of Press
5 x (1 + 1)
{5 x empty bar}
Mobility
Hang Clean from Hip with Full Grip on Bar at Bottom of Front Squat + Front Racked Sotts Press + Bottom of Overhead Squat Hold with Clean Width Grip
5 x (1 + 1 + 30-count)
{5 x empty bar}
(We first met on Saturday and tonight we met again.
My body aches just thinking about completing 75 wallballs with a 30-pound medicine ball.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 30
他还是死性不改
Warm Up
A bunch of crap
Warm Up / Skill
Pistol Squat
Accumulate 30 reps per leg.
(An asshole is an asshole is an asshole.)
Conditioning / Skill
AMRAP (3:00)
15 x Toes-to-Bar
15 x Push-up
15 x Air Squat
Rest for 3:00.
AMRAP (3:00)
12 x Toes-to-Bar
12 x Push-up
12 x Air Squat
Rest for 3:00.
AMRAP (3:00)
9 x Toes-to-Bar
9 x Push-up
9 x Air Squat
{1 + 3 x Toes-to-Bar + 12 x Hanging Knee Raise
1 + ?
1 + ?}
(I really made an effort during the first AMRAP to learn kipping toes-to-bars.)
Mobility
A bunch of crap
Mobility
30-count x (back racked front rack stretch) <empty bar>
5 x Clean from the Hip (with Full Grip at Bottom of Front Squat) <empty bar>
Complete 3 rounds.
Mobility
20-count x Bar Hang with Supinated Grip
20-count x (back racked front rack stretch at bottom of back squat) <empty bar>
Complete 3 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Warm Up / Skill
Pistol Squat
Accumulate 30 reps per leg.
(An asshole is an asshole is an asshole.)
Conditioning / Skill
AMRAP (3:00)
15 x Toes-to-Bar
15 x Push-up
15 x Air Squat
Rest for 3:00.
AMRAP (3:00)
12 x Toes-to-Bar
12 x Push-up
12 x Air Squat
Rest for 3:00.
AMRAP (3:00)
9 x Toes-to-Bar
9 x Push-up
9 x Air Squat
{1 + 3 x Toes-to-Bar + 12 x Hanging Knee Raise
1 + ?
1 + ?}
(I really made an effort during the first AMRAP to learn kipping toes-to-bars.)
Mobility
A bunch of crap
Mobility
30-count x (back racked front rack stretch) <empty bar>
5 x Clean from the Hip (with Full Grip at Bottom of Front Squat) <empty bar>
Complete 3 rounds.
Mobility
20-count x Bar Hang with Supinated Grip
20-count x (back racked front rack stretch at bottom of back squat) <empty bar>
Complete 3 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 29
<
Warm Up
500-meter Row
And a bunch of crap.
Conditioning
10-9-8-7-6-5-4-3-2-1 x Power Snatch <115> [scaled: <95>]
6-6-6-6-6-6-6-6-6-6 x Bar Facing Burpee
Complete in under 15:00.
{13:41?}
(I was bummed. I had higher expectation for myself.
I am just scared. I have been traumatized since my previous back injury. A part of me tells me to just rip the bar off of the ground. Another part of me tells me to wait until I catch my breath. On another note, my left shoulder was surprisingly tight tonight. I suspected that the tightness was due to this afternoon's physical therapy. I also had trouble locking out my right elbow tonight.
I completed all of the power snatches unbroken tonight. However, they were sloppy.)
Strength
Back Squat
3 x 3
Complete with 3, 2, x, 1 tempo.
{135 (41% of Max Back Squat) / 185 (56%) / 205 (62%) / 225 (68%)}
(I could not feel my upper body after the conditioning piece. My core was non-existent.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
500-meter Row
And a bunch of crap.
Conditioning
10-9-8-7-6-5-4-3-2-1 x Power Snatch <115> [scaled: <95>]
6-6-6-6-6-6-6-6-6-6 x Bar Facing Burpee
Complete in under 15:00.
{13:41?}
(I was bummed. I had higher expectation for myself.
I am just scared. I have been traumatized since my previous back injury. A part of me tells me to just rip the bar off of the ground. Another part of me tells me to wait until I catch my breath. On another note, my left shoulder was surprisingly tight tonight. I suspected that the tightness was due to this afternoon's physical therapy. I also had trouble locking out my right elbow tonight.
I completed all of the power snatches unbroken tonight. However, they were sloppy.)
Strength
Back Squat
3 x 3
Complete with 3, 2, x, 1 tempo.
{135 (41% of Max Back Squat) / 185 (56%) / 205 (62%) / 225 (68%)}
(I could not feel my upper body after the conditioning piece. My core was non-existent.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 28
27
Today's my birthday.
Tonight's also the Grammys.
★
Tonight's also the Grammys.
★
18 DAY 27
JARED
Warm Up
A bunch crap and Turkish get-ups
(I turned around to take a second look.
I just wanted to be left alone.)
Skill
Turkish Get-up
{1/arm x 12-kg / 1/arm x 16-kg / 1/arm x 20-kg / 1/arm x 24-kg / right arm x 28-kg}
(The sit-up part of the Turkish get-up was the toughest part of the Turkish get-up.)
Conditioning
AMRAP (18:00)
12 x Russian Kettlebell Swing <32-kg> [Rx+: <36-kg>]
2 x 50' x Shuttle Sprint
12 x No Push-up Burpee
2 x 50' x Shuttle Sprint
Complete with a partner. One athlete works at a time. Athletes alternate after each round.
{?}
(My partner and I did not keep track of our completed rounds.
The 36-kg kettlebell felt just fine.
No push-up burpees were the worst.
I had buffet from a deli for lunch.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch crap and Turkish get-ups
(I turned around to take a second look.
I just wanted to be left alone.)
Skill
Turkish Get-up
{1/arm x 12-kg / 1/arm x 16-kg / 1/arm x 20-kg / 1/arm x 24-kg / right arm x 28-kg}
(The sit-up part of the Turkish get-up was the toughest part of the Turkish get-up.)
Conditioning
AMRAP (18:00)
12 x Russian Kettlebell Swing <32-kg> [Rx+: <36-kg>]
2 x 50' x Shuttle Sprint
12 x No Push-up Burpee
2 x 50' x Shuttle Sprint
Complete with a partner. One athlete works at a time. Athletes alternate after each round.
{?}
(My partner and I did not keep track of our completed rounds.
The 36-kg kettlebell felt just fine.
No push-up burpees were the worst.
I had buffet from a deli for lunch.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 26
NIKITA
Warm Up
A bunch of crap
Conditioning
17.5
9 x Thruster <95>
35 x Double Under
Complete in under 20:00.
{CAP+87}
(I did the best I could given the condition of my left shoulder.)
Active Recovery?
I attended an old co-worker's farewell party at Bierocracy, a bar in Long Island City, Queens, on Friday night. Later in the night, another old co-worker and I traveled back to Manhattan for a birthday drink at a bar in Hell's Kitchen, Manhattan.
Fat Burn (Saturday)
5-minute Run on Treadmill <@ 7.5mph>
Rest 1:00.
5-minute Run on Treadmill <@ 9mph>
Active Recovery (Saturday)
15-minute Bike on stationary bike
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
17.5
9 x Thruster <95>
35 x Double Under
Complete in under 20:00.
{CAP+87}
(I did the best I could given the condition of my left shoulder.)
Active Recovery?
I attended an old co-worker's farewell party at Bierocracy, a bar in Long Island City, Queens, on Friday night. Later in the night, another old co-worker and I traveled back to Manhattan for a birthday drink at a bar in Hell's Kitchen, Manhattan.
Fat Burn (Saturday)
5-minute Run on Treadmill <@ 7.5mph>
Rest 1:00.
5-minute Run on Treadmill <@ 9mph>
Active Recovery (Saturday)
15-minute Bike on stationary bike
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 25
WHITE RUSSIAN
Warm Up
A bunch of crap
Conditioning
max effort x Hang Power Clean <155>
max effort x Box Jump with Step Down <24">
max effort x Russian Kettlebell Swing to Kettlebell Goblet Squat <24-kg>
max effort x Alternating Dumbbell Snatch <50>
max effort x Wallwalk
Work for 0:30. Rest for 0:30. Complete 6 rounds.
{7 / 5 / 5 / 5 / 5 / 5
9 / 11 / 10 / 10 / 10 / 15
10 / 10 / 10 / 10 / 10 / 10
10 / 10 / 10 / 10 / 10 / 10
2 / 2 / 2 / 2 / 2}
(I just checked Behind the White Board. Damn, I need to try harder. I would feel better right now if I had completed 8 to 10 hang power cleans and 15 box jumps per round, which I am fully capable of.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
max effort x Hang Power Clean <155>
max effort x Box Jump with Step Down <24">
max effort x Russian Kettlebell Swing to Kettlebell Goblet Squat <24-kg>
max effort x Alternating Dumbbell Snatch <50>
max effort x Wallwalk
Work for 0:30. Rest for 0:30. Complete 6 rounds.
{7 / 5 / 5 / 5 / 5 / 5
9 / 11 / 10 / 10 / 10 / 15
10 / 10 / 10 / 10 / 10 / 10
10 / 10 / 10 / 10 / 10 / 10
2 / 2 / 2 / 2 / 2}
(I just checked Behind the White Board. Damn, I need to try harder. I would feel better right now if I had completed 8 to 10 hang power cleans and 15 box jumps per round, which I am fully capable of.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 24
剩下空心要不要？
Warm Up
Barbell drills
Technique / Strength
Muscle Snatch + Behind-the-Neck Strict Press + Overhead Squat
5 x (3 + 3 + 3)
{65 (42% of Max Power Snatch) / 70 (45%) / 75 (48%) / 80 (52%) / 85 (55%)}
Technique / Strength
Snatch
5 x 2
{95 (61%) / 105 (68%) / 115 (74%) / 125 (81%) / 135 (87%) / 1 x 145 (bonus) (94%)}
(I am really feeling a difference in my left shoulder since Monday's physical therapy. I PR-ed my squat snatch 3 times tonight. My overhead position never felt better.)
Strength / Accessory
Front Squat
5 x 5
{145 (50% of Front Squat) / 165 (57%) / 185 (64%) / 205 (71%) / 225 (78%)}
(Every weight felt light tonight, including the snatches.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Barbell drills
Technique / Strength
Muscle Snatch + Behind-the-Neck Strict Press + Overhead Squat
5 x (3 + 3 + 3)
{65 (42% of Max Power Snatch) / 70 (45%) / 75 (48%) / 80 (52%) / 85 (55%)}
Technique / Strength
Snatch
5 x 2
{95 (61%) / 105 (68%) / 115 (74%) / 125 (81%) / 135 (87%) / 1 x 145 (bonus) (94%)}
(I am really feeling a difference in my left shoulder since Monday's physical therapy. I PR-ed my squat snatch 3 times tonight. My overhead position never felt better.)
Strength / Accessory
Front Squat
5 x 5
{145 (50% of Front Squat) / 165 (57%) / 185 (64%) / 205 (71%) / 225 (78%)}
(Every weight felt light tonight, including the snatches.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 23
DAKOTA
Today's programming sucks.
This week's programming sucks.
I felt like shit. I woke up early this morning to attend a field meeting in Staten Island, New York.
★ / 57.44
This week's programming sucks.
I felt like shit. I woke up early this morning to attend a field meeting in Staten Island, New York.
★ / 57.44
18 DAY 22
GONZALO AQUERRETA
I went to see a physical therapist for my left shoulder today.
I experienced two firsts tonight at the doctor's office.
★ / 57.44
I experienced two firsts tonight at the doctor's office.
★ / 57.44
18 DAY 21
MARC FORNE
Warm Up
40' Bear Crawl
40' Quadruped Crawl
40' Duck Walk
40' (bottom of the squat hop)
5 x Wall-facing Squat
Complete 2 rounds.
(I visited the New York Public Library at Bryant Park for the first time today.
Subsequently, I enjoyed a cup of hot chocolate at a pop up cafe by the library.
Friday night, I saw I, Tonya.
Then, I had dinner at At Nine.)
Warm Up
5-minute Run on Treadmill <@ 7 mph>
Rest 1:00.
5-minute Run on Treadmill <@ 8.5 mph>
Strength
One Arm Dumbbell Strict Press
4 x 9/arm
{30 / 40 / 50 / 60}
(I could not complete the set with the 60-pound dumbbell unbroken.)
One Arm Dumbbell Push Press
1 x 8/arm x 60
One Arm Dumbbell Push Jerk
1 x 7/arm x 60
Strength
One Arm Dumbbell Overhead Walking Lunge
3 x 40'/arm
Accessory
AMRAP (5:00)
Farmer's Carry Up and Down Stair <2 x 45>
Each stair segment counts as 1 rep. Each trip up and down the stairs counts as 1 round. One round is made up of 4 reps.
{5 + 1}
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
40' Bear Crawl
40' Quadruped Crawl
40' Duck Walk
40' (bottom of the squat hop)
5 x Wall-facing Squat
Complete 2 rounds.
(I visited the New York Public Library at Bryant Park for the first time today.
Subsequently, I enjoyed a cup of hot chocolate at a pop up cafe by the library.
Friday night, I saw I, Tonya.
Then, I had dinner at At Nine.)
Warm Up
5-minute Run on Treadmill <@ 7 mph>
Rest 1:00.
5-minute Run on Treadmill <@ 8.5 mph>
Strength
One Arm Dumbbell Strict Press
4 x 9/arm
{30 / 40 / 50 / 60}
(I could not complete the set with the 60-pound dumbbell unbroken.)
One Arm Dumbbell Push Press
1 x 8/arm x 60
One Arm Dumbbell Push Jerk
1 x 7/arm x 60
Strength
One Arm Dumbbell Overhead Walking Lunge
3 x 40'/arm
Accessory
AMRAP (5:00)
Farmer's Carry Up and Down Stair <2 x 45>
Each stair segment counts as 1 rep. Each trip up and down the stairs counts as 1 round. One round is made up of 4 reps.
{5 + 1}
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 20
MR. MONTAUK
Warm Up
Run to Madison Square Park and back.
Warm Up
So much crap.
Strength
Overhead Squat
5 x 3
{95 (66% of Max Overhead Squat, 61% of Max Power Snatch) / 105 (72%, 68%) / 115 (79%, 74%) / 125 (86%, 81%) / 135 (93%, 87%)}
Conditioning
Baseline
500-meter Row
40 x Air Squat
30 x Sit-up
20 x Push-up
10 x Pull-up
Complete in 8:00.
{4:37}
(Skinny bitches be finishing this workout in under 4:00.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Run to Madison Square Park and back.
Warm Up
So much crap.
Strength
Overhead Squat
5 x 3
{95 (66% of Max Overhead Squat, 61% of Max Power Snatch) / 105 (72%, 68%) / 115 (79%, 74%) / 125 (86%, 81%) / 135 (93%, 87%)}
Conditioning
Baseline
500-meter Row
40 x Air Squat
30 x Sit-up
20 x Push-up
10 x Pull-up
Complete in 8:00.
{4:37}
(Skinny bitches be finishing this workout in under 4:00.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 19
THAT'S TOO BAD!
Warm Up
I don't remember.
Strength
EMOM (10:00)
Clean Deadlift + Hang Clean from Below the Knee
1 + 1
{95 (41% of Max Clean) / 95 / 95 / 95 / 95 / 115 (50%) / 115 / 115 / 115 / 115}
Strength
EMOM (10:00)
Clean Pull + Clean
1 + 1
{135 (59%) / 135 / 135 / 135 / 155 (67%) / 155 / 155 / 175 (76%) / 175 / 175}
Strength
EMOM (10:00)
Clean
{195 (85%) / 195 / 195 / 205 (89%) / 205 / 205 / 215 (93%) / 215 / 215 / 225 (98%)}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
I don't remember.
Strength
EMOM (10:00)
Clean Deadlift + Hang Clean from Below the Knee
1 + 1
{95 (41% of Max Clean) / 95 / 95 / 95 / 95 / 115 (50%) / 115 / 115 / 115 / 115}
Strength
EMOM (10:00)
Clean Pull + Clean
1 + 1
{135 (59%) / 135 / 135 / 135 / 155 (67%) / 155 / 155 / 175 (76%) / 175 / 175}
Strength
EMOM (10:00)
Clean
{195 (85%) / 195 / 195 / 205 (89%) / 205 / 205 / 215 (93%) / 215 / 215 / 225 (98%)}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 18
6:39
Warm Up
10 x Jump Squat
10 x No Push-up Burpee
0:30 x Hollow Hold
0:30 x Handstand Hold [scaled: Handstand Hold Attempt)
Complete 2 rounds.
(I had a breakthrough with my handstand today.)
Strength
A1. 8-10 x Goblet Hold Walking Lunge <AHAP> [sub: 10 x Double Kettlebell Front Rack Hold Walking Lunge <2 x 24-kg>]
A2. 5 - 10 x Strict Pull-up [5 x]
A3. 0:20 - 0:30 x Hanstand Hold [sub: 1 x Wallwalk + 30-count x Handstand Hold]
Complete 3 sets in 15:00.
(I only completed 2 sets of the handstand hold.)
Conditioning
40 x Burpee
50 x Box Jump Over <24">
60 x Wallball <20>
{10:53}
(I was bummed. A classmate finished the workout in 6:39.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10 x Jump Squat
10 x No Push-up Burpee
0:30 x Hollow Hold
0:30 x Handstand Hold [scaled: Handstand Hold Attempt)
Complete 2 rounds.
(I had a breakthrough with my handstand today.)
Strength
A1. 8-10 x Goblet Hold Walking Lunge <AHAP> [sub: 10 x Double Kettlebell Front Rack Hold Walking Lunge <2 x 24-kg>]
A2. 5 - 10 x Strict Pull-up [5 x]
A3. 0:20 - 0:30 x Hanstand Hold [sub: 1 x Wallwalk + 30-count x Handstand Hold]
Complete 3 sets in 15:00.
(I only completed 2 sets of the handstand hold.)
Conditioning
40 x Burpee
50 x Box Jump Over <24">
60 x Wallball <20>
{10:53}
(I was bummed. A classmate finished the workout in 6:39.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 17
无缺
At 18:00, I was feeling sluggish. Last night's workout did not go well. I ultimately decided to skip gym and go home.
★
★
18 DAY 16
莫愁
Warm Up
Crap
Technique / Warm Up / Strength
Split Jerk + Front Squat
5 x (2 + 3)
{95 (51% of Max Push Jerk, 56% of Max Push Press) / 115 (62%, 68%) / 135 (73%, 79%) / 145 (78%, 85%) / 165 (89%, 97%}
Conditioning
3 x Shoulder-to-Overhead <135> [Push Jerk]
6 x Front Squat <135>
9 x Hand-Release Push-up
18 x Double Under
Complete with a partner. Each partner completes 5 rounds. One athlete works at a time. Shoulder-to-overheads and double unders may overlap.
{9:53}
(In short, I died.
My partner carried me.
I need to sleep better.)
Bonus (Monday)
Russian Kettlebell Swing
10 x 36-kg
Double Kettlebell Clean
{1 x (2 x 24-kg) / 1 x (2 x 28-kg) / 1 x (2 x 32-kg)
One Arm Kettlebell Snatch
{1/arm x 24-kg / 1/arm x 28-kg / 1/arm x 32-kg}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Crap
Technique / Warm Up / Strength
Split Jerk + Front Squat
5 x (2 + 3)
{95 (51% of Max Push Jerk, 56% of Max Push Press) / 115 (62%, 68%) / 135 (73%, 79%) / 145 (78%, 85%) / 165 (89%, 97%}
Conditioning
3 x Shoulder-to-Overhead <135> [Push Jerk]
6 x Front Squat <135>
9 x Hand-Release Push-up
18 x Double Under
Complete with a partner. Each partner completes 5 rounds. One athlete works at a time. Shoulder-to-overheads and double unders may overlap.
{9:53}
(In short, I died.
My partner carried me.
I need to sleep better.)
Bonus (Monday)
Russian Kettlebell Swing
10 x 36-kg
Double Kettlebell Clean
{1 x (2 x 24-kg) / 1 x (2 x 28-kg) / 1 x (2 x 32-kg)
One Arm Kettlebell Snatch
{1/arm x 24-kg / 1/arm x 28-kg / 1/arm x 32-kg}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 15
男人
Warm Up
A bunch of crap
Accessory / Strength
Snatch Pull
5 x 3
Complete a set every 3:00.
{135 (87% of Max Power Snatch) / 1 x 155 (100%) / 155 / 175 (113%) / 195 (126%) / 215 (139%)}
Accessory
0:20 x Mountain Climber w/ Hands on Medicine Ball
Rest 0:10.
0:20 x Plank
Rest 0:10.
0:20 x Russian Twist w/ Medicine Ball <20>
Rest 0:10.
0:20 x Plank w/ Shoulder Tap
Rest 0:10.
Complete 4 rounds.
(My coach said that I was not doing my mountain climbers correctly. I spent 4 rounds learning how to properly complete a mountain climber.)
Accessory
0:20 x Left Side Plank
Rest 0:10.
0:20 x Tuck-up
Rest 0:10.
0:20 x Right Side Plank
Rest 0:10.
0:20 x Jump Switch Lunge
Rest 0:10.
Complete 4 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Accessory / Strength
Snatch Pull
5 x 3
Complete a set every 3:00.
{135 (87% of Max Power Snatch) / 1 x 155 (100%) / 155 / 175 (113%) / 195 (126%) / 215 (139%)}
Accessory
0:20 x Mountain Climber w/ Hands on Medicine Ball
Rest 0:10.
0:20 x Plank
Rest 0:10.
0:20 x Russian Twist w/ Medicine Ball <20>
Rest 0:10.
0:20 x Plank w/ Shoulder Tap
Rest 0:10.
Complete 4 rounds.
(My coach said that I was not doing my mountain climbers correctly. I spent 4 rounds learning how to properly complete a mountain climber.)
Accessory
0:20 x Left Side Plank
Rest 0:10.
0:20 x Tuck-up
Rest 0:10.
0:20 x Right Side Plank
Rest 0:10.
0:20 x Jump Switch Lunge
Rest 0:10.
Complete 4 rounds.
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 14
为你我受冷风吹
This ass is not leaving Queens today.
★
★
18 DAY 13
剩下空心要不要？
Warm Up
A bunch of crap
Conditioning
AMRAP (15:00)
20-calorie Row
20 x Wallball <20>
20 x Box Jump <24">
Complete with a partner. One athlete works at a time. Athletes alternate after each exercise.
{6 + 21}
(I completed all of the movements unbroken.)
Conditioning
AMRAP (15:00)
32 x Sit-up
16 x Air Squat
8 x Push-up [sub: 4 x Handstand Push-up (my partner) + 4 x Push-up]
4 x Pull-up [sub: 4 x Chest-to-Bar Pull-up (my partner) + 2 x Strict Pull-up]
Complete with a partner. One athlete works at a time. Athletes may divide up the work anyhow.
{8}
(I saw 2 movies on Saturday night, The Post and Star Wars: The Last Jedi.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
AMRAP (15:00)
20-calorie Row
20 x Wallball <20>
20 x Box Jump <24">
Complete with a partner. One athlete works at a time. Athletes alternate after each exercise.
{6 + 21}
(I completed all of the movements unbroken.)
Conditioning
AMRAP (15:00)
32 x Sit-up
16 x Air Squat
8 x Push-up [sub: 4 x Handstand Push-up (my partner) + 4 x Push-up]
4 x Pull-up [sub: 4 x Chest-to-Bar Pull-up (my partner) + 2 x Strict Pull-up]
Complete with a partner. One athlete works at a time. Athletes may divide up the work anyhow.
{8}
(I saw 2 movies on Saturday night, The Post and Star Wars: The Last Jedi.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 12
HOW ELSE CAN I SAY NO?
Warm Up
A bunch of crap
(I woke up this morning with a wrecked right hamstring. All day, I was walking with my hip skewed to the left.)
Warm Up
Touch and Go Power Snatch + Power Clean and Push Jerk
{3 x 95 (61% of Max Power Snatch) + 95 (58% of Max Clean and Jerk, 56% of Max Push Press) / 3 x 115 (74%) + 115 (70%, 68%) / 2 x 135 (87%) + 135 (82%, 79%) / 0 + 155 (94%, 91%)}
Conditioning
15.1 (9:00 + 6:00)
Part A
AMRAP (9:00)
15 x Toes-to-Bar
10 x Deadlift <115>
5 x Snatch <115>
Part B
Clean and Jerk (6:00)
Establish 1RM Clean and Jerk.
{2 +25 /
115 / 135 / 155 / 165 (100%, 97%) / 175 (106%, 103%)}
(I was bummed about the MetCon result. I wasted a lot of time on the toes-to-bars.
I no-repped two of my toes-to-bars.
I power cleaned and push jerked all of my clean and jerks. My left shoulder felt great today. Every weight felt light.)
Bonus
Clean and Jerk [Power Clean and Push Jerk]
{185 (112%)}
(I was happy about the PR.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
(I woke up this morning with a wrecked right hamstring. All day, I was walking with my hip skewed to the left.)
Warm Up
Touch and Go Power Snatch + Power Clean and Push Jerk
{3 x 95 (61% of Max Power Snatch) + 95 (58% of Max Clean and Jerk, 56% of Max Push Press) / 3 x 115 (74%) + 115 (70%, 68%) / 2 x 135 (87%) + 135 (82%, 79%) / 0 + 155 (94%, 91%)}
Conditioning
15.1 (9:00 + 6:00)
Part A
AMRAP (9:00)
15 x Toes-to-Bar
10 x Deadlift <115>
5 x Snatch <115>
Part B
Clean and Jerk (6:00)
Establish 1RM Clean and Jerk.
{2 +25 /
115 / 135 / 155 / 165 (100%, 97%) / 175 (106%, 103%)}
(I was bummed about the MetCon result. I wasted a lot of time on the toes-to-bars.
I no-repped two of my toes-to-bars.
I power cleaned and push jerked all of my clean and jerks. My left shoulder felt great today. Every weight felt light.)
Bonus
Clean and Jerk [Power Clean and Push Jerk]
{185 (112%)}
(I was happy about the PR.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 11
GEORGE
Warm Up
0:20 x Jumping Jack
0:10 x Rest
0:20 x Air Squat
0:10 x Rest
0:20 x Sit-up
0:10 x Rest
0:20 x Windmill
0:10 x Rest
0:20 x Groiner
0:10 x Rest
Complete 3 rounds.
Warm Up
Back Squat
{5 x 45 (14%) / 5 x 95 (29%)}
Strength
Back Squat w/ 3 2 x 1 Tempo
1 x 6
Rest 1:00.
Kettlebell Windmill
1 x 8/arm
Rest 1:00.
Side Star Plank
0:30 - 0:45/side
Rest 1:00.
Complete 3 rounds.
{135 (41%) / 185 (56%) / 225 (68%)
16-kg / 20-kg / 24-kg
0:30 / 0:30 / -}
(I did not want a partner. I strongly dislike squatting with a partner. More often than not, they hold me back.
I did not finish my last round of side plank within the allotted time.
I am planning to squat again this Saturday.)
Conditioning
AMRAP (3:00)
1 x Burpee
Cash in,
Row 500-meter
Rest 3:00.
Complete 2 rounds.
{21 / 19}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
0:20 x Jumping Jack
0:10 x Rest
0:20 x Air Squat
0:10 x Rest
0:20 x Sit-up
0:10 x Rest
0:20 x Windmill
0:10 x Rest
0:20 x Groiner
0:10 x Rest
Complete 3 rounds.
Warm Up
Back Squat
{5 x 45 (14%) / 5 x 95 (29%)}
Strength
Back Squat w/ 3 2 x 1 Tempo
1 x 6
Rest 1:00.
Kettlebell Windmill
1 x 8/arm
Rest 1:00.
Side Star Plank
0:30 - 0:45/side
Rest 1:00.
Complete 3 rounds.
{135 (41%) / 185 (56%) / 225 (68%)
16-kg / 20-kg / 24-kg
0:30 / 0:30 / -}
(I did not want a partner. I strongly dislike squatting with a partner. More often than not, they hold me back.
I did not finish my last round of side plank within the allotted time.
I am planning to squat again this Saturday.)
Conditioning
AMRAP (3:00)
1 x Burpee
Cash in,
Row 500-meter
Rest 3:00.
Complete 2 rounds.
{21 / 19}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 10
悟空
Warm Up
A bunch of crap
Conditioning
EMOM (12:00)
1:00 - max effort x Row for calories {22 / 20 / 22 / 20 // 84}
2:00 - max effort x Strict Pull-up {10 / 5 / 5 / 4 // 24}
3:00 - Rest
EMOM (12:00)
1:00 - max effort x Row for calories {20 / 20 / 19 / 15 // 74}
2:00 - max effort x Push-up {20 / 15 / 15 / 10 // 60}
3:00 - Rest
EMOM (12:00)
1:00 - max effort x Row for calories {13 / 15 / 15 / 24 // 67}
2:00 - max effort x American Kettlebell Swing <24-kg> [Russian Kettlebell Swing <32-kg>] {10 / 10 / 10 / 12 // 42}
3:00 - Rest
(My head gave up midway through the workout.)
★ / 18 / 46 / 99 / 100 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
EMOM (12:00)
1:00 - max effort x Row for calories {22 / 20 / 22 / 20 // 84}
2:00 - max effort x Strict Pull-up {10 / 5 / 5 / 4 // 24}
3:00 - Rest
EMOM (12:00)
1:00 - max effort x Row for calories {20 / 20 / 19 / 15 // 74}
2:00 - max effort x Push-up {20 / 15 / 15 / 10 // 60}
3:00 - Rest
EMOM (12:00)
1:00 - max effort x Row for calories {13 / 15 / 15 / 24 // 67}
2:00 - max effort x American Kettlebell Swing <24-kg> [Russian Kettlebell Swing <32-kg>] {10 / 10 / 10 / 12 // 42}
3:00 - Rest
(My head gave up midway through the workout.)
★ / 18 / 46 / 99 / 100 / 103 / 104 / 105 / 106
18 DAY 9
侧田
Warm Up
5 x No Push-up Burpee
5 x Scap Pull-up
5 x Kipping Swing
5 x Snatch High Pull
5 x Muscle Snatch
Complete 3 rounds.
Warm Up
Barbell drills
Warm Up
Touch-and-Go Hang Power Snatch
3 x 5
{65 (42% of Max Power Snatch) / 85 (55%) / 95 (62%) / 115 (74%)}
Conditioning
15 x Hang Power Snatch <95>
12 x Burpee
9 x Pull-up
Complete 3 rounds in 15:00.
{10:28}
(I was bummed. I was possibly too conservative with my pacing.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
5 x No Push-up Burpee
5 x Scap Pull-up
5 x Kipping Swing
5 x Snatch High Pull
5 x Muscle Snatch
Complete 3 rounds.
Warm Up
Barbell drills
Warm Up
Touch-and-Go Hang Power Snatch
3 x 5
{65 (42% of Max Power Snatch) / 85 (55%) / 95 (62%) / 115 (74%)}
Conditioning
15 x Hang Power Snatch <95>
12 x Burpee
9 x Pull-up
Complete 3 rounds in 15:00.
{10:28}
(I was bummed. I was possibly too conservative with my pacing.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 8
ROSS IS BACK
Warm Up
A bunch of crap
Warm Up / Strength
Clean + Push Press + Thruster
3 + 3 + 3
{95 (41% of Max Clean, 56% of Max Push Press, 70% of Max Thruster, 33% of Max Front Squat) / 95 / 105 (46%, 62%, 78%, 36%) / 105 / 115 (50%, 68%, 85%, 40%)}
(Overhead movements terrify the shit out of me.)
Conditioning
AMRAP (7:00)
7 x Thruster <75>
21 x Double Under
{6 + 1}
(I ambitiously wanted to completed 10 rounds.
I divided up my thrusters in the later rounds. I was afraid of that numbness that I usually experience in my left shoulder after high volume overhead movements.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Warm Up / Strength
Clean + Push Press + Thruster
3 + 3 + 3
{95 (41% of Max Clean, 56% of Max Push Press, 70% of Max Thruster, 33% of Max Front Squat) / 95 / 105 (46%, 62%, 78%, 36%) / 105 / 115 (50%, 68%, 85%, 40%)}
(Overhead movements terrify the shit out of me.)
Conditioning
AMRAP (7:00)
7 x Thruster <75>
21 x Double Under
{6 + 1}
(I ambitiously wanted to completed 10 rounds.
I divided up my thrusters in the later rounds. I was afraid of that numbness that I usually experience in my left shoulder after high volume overhead movements.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 7
TIMOTHÉE CHALAMET
Warm Up
10-10-10 x Smith Machine Deadlift <20 (6% of Max Deadlift)-110 (33%)-160 (48%)>
10-10-10 x Air Squat
5-5-5/side x Cossack Squat
Warm Up / Strength
Smith Machine Deadlift
8-6-4-2
{200 (60%) / 250 (75%) / 290 (87%) / 320 (96%)}
Strength
Smith Machine Deadlift
5 x 1
{330 (99%) / 340 (101%) / 350 (104%) / 360 (f) / 360 (f) / 360 (f)}
(The 360-pound weight just won't move.)
Strength
One Arm Dumbbell Strict Press + One Arm Dumbbell Push Press + One Arm Dumbbell Push Jerk
(3 + 3 + 3)
{30 / 35 / 40 / 45 / 50 / 55 / 60}
(My left arm could not complete the set with the 60-pound dumbbell unbroken.)
Strength
One Arm Dumbbell Bent Over Row
{2 x 10/arm x 70}
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{75}
Fat Burn
10-minute run on Treadmill <@ 8 mph>
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-10-10 x Smith Machine Deadlift <20 (6% of Max Deadlift)-110 (33%)-160 (48%)>
10-10-10 x Air Squat
5-5-5/side x Cossack Squat
Warm Up / Strength
Smith Machine Deadlift
8-6-4-2
{200 (60%) / 250 (75%) / 290 (87%) / 320 (96%)}
Strength
Smith Machine Deadlift
5 x 1
{330 (99%) / 340 (101%) / 350 (104%) / 360 (f) / 360 (f) / 360 (f)}
(The 360-pound weight just won't move.)
Strength
One Arm Dumbbell Strict Press + One Arm Dumbbell Push Press + One Arm Dumbbell Push Jerk
(3 + 3 + 3)
{30 / 35 / 40 / 45 / 50 / 55 / 60}
(My left arm could not complete the set with the 60-pound dumbbell unbroken.)
Strength
One Arm Dumbbell Bent Over Row
{2 x 10/arm x 70}
Accessory
AMRAP (5:00)
1 x Decline Sit-up
{75}
Fat Burn
10-minute run on Treadmill <@ 8 mph>
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 6
UNTITLED 1
Saturday was one of the coldest days of the year.
We ate at a ramen place in Union Square, Manhattan. Subsequently, we saw Insidious, The Last Key at an AMC theater in East Village, Manhattan. I strongly dislike horror movies.
★ / 57.44
We ate at a ramen place in Union Square, Manhattan. Subsequently, we saw Insidious, The Last Key at an AMC theater in East Village, Manhattan. I strongly dislike horror movies.
★ / 57.44
18 DAY 5
THE WAY YOU LOOK TONIGHT
One of my old co-workers is leaving her job. There was a happy hour at a bar in Astoria, Queens to celebrate her last day.
Man, you still look great.
★ / 57.44
Man, you still look great.
★ / 57.44
18 DAY 4
BURNED SKIN
Warm Up
A bunch of crap
Strength
Hang Power Snatch + Overhead Squat
6 x (3 + 5)
Complete a set every 2:00.
{95 (61% of Max Power Snatch) / 105 (68%) / 115 (74%) / 115 / 105 / 95}
(The strength session did not go according to plan. The toughest part of the strength piece was that I had to share equipment with a partner. My partner and I were working at different weights. Every 2:00, we had to change the weight twice. I was always moving. I had no rest.)
Conditioning
21-15-9 x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
21-15-9 x Overhead Squat <45>
EMOM
3 x Burpee
The MetCon starts with 3 burpees.
Complete in 9:00.
{4:57}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Strength
Hang Power Snatch + Overhead Squat
6 x (3 + 5)
Complete a set every 2:00.
{95 (61% of Max Power Snatch) / 105 (68%) / 115 (74%) / 115 / 105 / 95}
(The strength session did not go according to plan. The toughest part of the strength piece was that I had to share equipment with a partner. My partner and I were working at different weights. Every 2:00, we had to change the weight twice. I was always moving. I had no rest.)
Conditioning
21-15-9 x American Kettlebell Swing <24-kg> [sub: Russian Kettlebell Swing <32-kg>]
21-15-9 x Overhead Squat <45>
EMOM
3 x Burpee
The MetCon starts with 3 burpees.
Complete in 9:00.
{4:57}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 3
BOMB CYCLONE
Warm Up
10 x Jump Squat
8 x Push-up
10 x Hollow Rock
30-count Samson Stretch
Complete 3 rounds.
Warm Up
Back Squat
{5 x 45 (14% of Max Back Squat) / 5 x 135 (41%) / 3 x 225 (68%) / 3 x 275 (83%)}
Farmer's Carry w/ Farmer's Handles
{95/arm (46% or 44% of Max 50' Farmer's Carry) / 165/arm (80% or 77%)}
Strength
AMRAP (20:00)
3 x Back Squat <275>
6/arm x Dumbbell Bench Press <50/arm>
100' Farmer's Carry w/ Farmer's Handles <AHAP> [<165/arm>]
Complete with a partner. Rest while your partner work.
{10 + ?}
(My partner led the AMRAP.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10 x Jump Squat
8 x Push-up
10 x Hollow Rock
30-count Samson Stretch
Complete 3 rounds.
Warm Up
Back Squat
{5 x 45 (14% of Max Back Squat) / 5 x 135 (41%) / 3 x 225 (68%) / 3 x 275 (83%)}
Farmer's Carry w/ Farmer's Handles
{95/arm (46% or 44% of Max 50' Farmer's Carry) / 165/arm (80% or 77%)}
Strength
AMRAP (20:00)
3 x Back Squat <275>
6/arm x Dumbbell Bench Press <50/arm>
100' Farmer's Carry w/ Farmer's Handles <AHAP> [<165/arm>]
Complete with a partner. Rest while your partner work.
{10 + ?}
(My partner led the AMRAP.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 2
(MUST) EXECUTE
Warm Up
A bunch of crap.
Conditioning
AMRAP (3:00)
8 x Hang Power Clean <75>
12 x Shoulder-to-Overhead <75> [Strict Press (r1), Push Press (r2), Push Jerk (r3)]
16 x Air Squat
Rest for 3:00.
Complete 3 rounds.
{2 + 12, 2 + 8, 2 + 8}
(My left shoulder was numb after the first round.
I called a physical therapist today regarding my left shoulder.)
Strength
8 - 10/leg x Overhead Walking Lunge <45-lb plate> [<25-lb dumbbell/arm>]
5 - 10 x Strict Pull-up
{6/leg, 10, 4/leg, 10/leg, 10, 10/leg, 10}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
Conditioning
AMRAP (3:00)
8 x Hang Power Clean <75>
12 x Shoulder-to-Overhead <75> [Strict Press (r1), Push Press (r2), Push Jerk (r3)]
16 x Air Squat
Rest for 3:00.
Complete 3 rounds.
{2 + 12, 2 + 8, 2 + 8}
(My left shoulder was numb after the first round.
I called a physical therapist today regarding my left shoulder.)
Strength
8 - 10/leg x Overhead Walking Lunge <45-lb plate> [<25-lb dumbbell/arm>]
5 - 10 x Strict Pull-up
{6/leg, 10, 4/leg, 10/leg, 10, 10/leg, 10}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 1
I GOT A PLAN
Today, I did laundry and I cleaned the apartment.
★
★
