17 DAY 151
ARMIE
Warm Up
10-minute run on treadmill
{4:00 @ 6.6mph, 3:00 @ 7.6mph, 2:00 @ 8.6mph, 1:00 @ 9.6mph}
Conditioning
40-feet x One Arm Dumbbell Overhead Walking Lunge <right arm only w/ 30-pound dumbbell>
40-feet x One Arm Dumbbell Overhead Walking Lunge <left arm only w/ 30-pound dumbbell>
40-feet x Dumbbell Overhead Walking Lunge <both arms w/ 2 30-pound dumbbells>
Complete 5 rounds. Rest 1:00-2:00 between each round.
Accessory
5 x Farmer's Carry Up and Down Stairs <w/ 2 45-pound dumbbells>
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute run on treadmill
{4:00 @ 6.6mph, 3:00 @ 7.6mph, 2:00 @ 8.6mph, 1:00 @ 9.6mph}
Conditioning
40-feet x One Arm Dumbbell Overhead Walking Lunge <right arm only w/ 30-pound dumbbell>
40-feet x One Arm Dumbbell Overhead Walking Lunge <left arm only w/ 30-pound dumbbell>
40-feet x Dumbbell Overhead Walking Lunge <both arms w/ 2 30-pound dumbbells>
Complete 5 rounds. Rest 1:00-2:00 between each round.
Accessory
5 x Farmer's Carry Up and Down Stairs <w/ 2 45-pound dumbbells>
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 150
JUST KEEP SWIMMING, JUST KEEP SWIMMING
Warm Up + Conditioning
10-minute run on treadmill
{4:00 @ 6.6mph, 3:00 @ 7.6mph, 2:00 @ 8.6mph, 1:00 @ 9.6mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
9-minute run on treadmill
{4:00 @ 7.6mph, 3:00 @ 8.6mph, 2:00 @ 9.6mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
7-minute run on treadmill
{4:00 @ 8.6mph, 3:00 @ 9.6mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
4-minute run on treadmill
{4:00 @ 9.6mph}
(I was content with tonight's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
10-minute run on treadmill
{4:00 @ 6.6mph, 3:00 @ 7.6mph, 2:00 @ 8.6mph, 1:00 @ 9.6mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
9-minute run on treadmill
{4:00 @ 7.6mph, 3:00 @ 8.6mph, 2:00 @ 9.6mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
7-minute run on treadmill
{4:00 @ 8.6mph, 3:00 @ 9.6mph}
5-minute walk on treadmill
{5:00 @ 2.5mph}
4-minute run on treadmill
{4:00 @ 9.6mph}
(I was content with tonight's workout.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 106
17 DAY 149
WHAT IS LOVE?
Active Recovery
1-hour Bike
(We went biking in Central Park. Today was cold. We biked for approximately one hour. I was biking without my eyeglasses.)
★ / 46 / 57.44
1-hour Bike
(We went biking in Central Park. Today was cold. We biked for approximately one hour. I was biking without my eyeglasses.)
★ / 46 / 57.44
17 DAY 148
BAD HABITS, CAN'T QUIT
Active Recovery
Walk with Wighted Backpack
(Moving around with extra weight on my back is my latest favorite exercise. I made a trip to Flushing, Queens today. I packed a full backpack consisted of fifteen water bottles and leftovers from yesterday's hiking trip.)
★ / 18 / 46 / 101 / 102 / 106
Walk with Wighted Backpack
(Moving around with extra weight on my back is my latest favorite exercise. I made a trip to Flushing, Queens today. I packed a full backpack consisted of fifteen water bottles and leftovers from yesterday's hiking trip.)
★ / 18 / 46 / 101 / 102 / 106
17 DAY 147
I FEEL LESS THAN
Active Recovery
Hike with Weighted Backpack
(We hiked the Hudson Highlands. Long story short, I spent most of the day by myself. I packed a full backpack, consisted of a box of cookies, a box of breakfast bars, two sweatshirts, six bottles of Poland Spring, approximately ten bananas and a bunch of miscellaneous crap. I wanted the backpack to be heavy.
After the hike, we walked from where we were to the town of Cold Spring for lunch.)
★ / 18 / 46 / 101 / 102 / 106
Hike with Weighted Backpack
(We hiked the Hudson Highlands. Long story short, I spent most of the day by myself. I packed a full backpack, consisted of a box of cookies, a box of breakfast bars, two sweatshirts, six bottles of Poland Spring, approximately ten bananas and a bunch of miscellaneous crap. I wanted the backpack to be heavy.
After the hike, we walked from where we were to the town of Cold Spring for lunch.)
★ / 18 / 46 / 101 / 102 / 106
17 DAY 146
CONFIDENCE, LACK OF
Warm Up
10-minute run on treadmill
{4:00 @ 6.6mph, 3:00 @ 7.6mph, 2:00 @ 8.6mph, 1:00 @ 9.6mph}
Warm Up / Strength
Smith Machine Stiff-Leg Deadlift
{10 x 20 (6% of Max Deadlift) / 10 x 70 (22%) / 10 x 90 (29%) / 10 x 110 (35%)}
Strength
Smith Machine Sumo Deadlift
{8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 290 (92%)}
Rest 1:00.
{6 x 290 / 4 x 300 (95%) / 2 x 310 (98%)}
Rest 1:00.
{4 x 310 / 2 x 320 (102%)}
Warm Up
One Arm Dumbbell Waiter's Carry
{12.5 / 17.5 / 22.5}
Strength
Smith Machine, Seated, Behind-the-Neck Strict Press
{10 x 20 / 5 x 70 / x}
(I had to stop the exercise. This wrist injury is turning into quite a mess.)
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 60
followed by,
3:00 active rest on Elliptical machine
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-minute run on treadmill
{4:00 @ 6.6mph, 3:00 @ 7.6mph, 2:00 @ 8.6mph, 1:00 @ 9.6mph}
Warm Up / Strength
Smith Machine Stiff-Leg Deadlift
{10 x 20 (6% of Max Deadlift) / 10 x 70 (22%) / 10 x 90 (29%) / 10 x 110 (35%)}
Strength
Smith Machine Sumo Deadlift
{8 x 160 (51%) / 6 x 200 (63%) / 4 x 250 (79%) / 2 x 290 (92%)}
Rest 1:00.
{6 x 290 / 4 x 300 (95%) / 2 x 310 (98%)}
Rest 1:00.
{4 x 310 / 2 x 320 (102%)}
Warm Up
One Arm Dumbbell Waiter's Carry
{12.5 / 17.5 / 22.5}
Strength
Smith Machine, Seated, Behind-the-Neck Strict Press
{10 x 20 / 5 x 70 / x}
(I had to stop the exercise. This wrist injury is turning into quite a mess.)
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 60
followed by,
3:00 active rest on Elliptical machine
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 145
"BUT THERE'S COMFORT IN THE PANIC"
I was eager. I made a trip to the Apple store in SoHo, Manhattan over lunchtime to have my phone fixed.
I picked up my phone after work. I contemplated on the train ride back to Queens to whether or not go to the gym. I was hungry. The last time I worked out on an empty stomach, I hurt my back. I ultimately decided to go home. My left wrist needed the rest.
★
I picked up my phone after work. I contemplated on the train ride back to Queens to whether or not go to the gym. I was hungry. The last time I worked out on an empty stomach, I hurt my back. I ultimately decided to go home. My left wrist needed the rest.
★
17 DAY 144
"I DON'T LIKE MY MIND RIGHT NOW"
Warm Up
10:00 run on treadmill
{4:00 @ 6.5mph, 3:00 @ 7.5mph, 2:00 @ 8.5mph, 1:00 @ 9.5mph}
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 60
followed by,
3:00 active rest on Elliptical machine
(I thought I had a 50-pound dumbbell.
I realized that it was a 60-pound dumbbell when my left arm failed to complete the first set of the press unbroken.
I ultimately decided to stick with the weight.
My left arm was able to complete the last set of the press unbroken.)
Strength
Machine Assisted Pull-up <with 25-pound assistance>
5 x max effort
Rest 1:00 between each set.
{8 / 5 / 3 / 3 / 3}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10:00 run on treadmill
{4:00 @ 6.5mph, 3:00 @ 7.5mph, 2:00 @ 8.5mph, 1:00 @ 9.5mph}
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 60
followed by,
3:00 active rest on Elliptical machine
(I thought I had a 50-pound dumbbell.
I realized that it was a 60-pound dumbbell when my left arm failed to complete the first set of the press unbroken.
I ultimately decided to stick with the weight.
My left arm was able to complete the last set of the press unbroken.)
Strength
Machine Assisted Pull-up <with 25-pound assistance>
5 x max effort
Rest 1:00 between each set.
{8 / 5 / 3 / 3 / 3}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 143
TEACH ME HOW TO SWIM
I attended a wedding in Chinatown, Manhattan Tuesday night. It was my grandpa's brother's grandson's wedding.
★
★
17 DAY 142
I AM FAR FROM WHERE I WANT TO BE / BROKEN HEARTED
Warm Up
10-calorie Row
3 x (1 x Inchworm + 2 x Push-up)
Complete 3 rounds.
(My left wrist was hurting during the push-ups.)
Strength
Deadlift
5 x 3 <@ 89%> [Scaled: go by feel and stay safe]
{5 x 135 (43% of Max Deadlift) / 5 x 225 (71%) / 5 x 205 (65%) / 5 x 225 / 3 x 255 (81%) / 3 x 285 (90%) / 3 x 285 / 3 x 285}
Conditioning
1-2-3-4-5 x Back Squat <AHAP> [1-2-3-4-5 x Back Squat <225 (71% of Max Back Squat)>]
1-2-3-4-5 x Atlas Stone Ground-to-Shoulder <AHAP> [1-2-3-4-5 x Atlas Stone Ground-to-Shoulder <160 (91% of Max Atlas Stone Ground-to-Shoulder>]
Complete in under 10:00.
{8:xx?}
(This was a lot tougher than I anticipated.
I was fine immediately after the workout, but my lower back is freaking out right now.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
10-calorie Row
3 x (1 x Inchworm + 2 x Push-up)
Complete 3 rounds.
(My left wrist was hurting during the push-ups.)
Strength
Deadlift
5 x 3 <@ 89%> [Scaled: go by feel and stay safe]
{5 x 135 (43% of Max Deadlift) / 5 x 225 (71%) / 5 x 205 (65%) / 5 x 225 / 3 x 255 (81%) / 3 x 285 (90%) / 3 x 285 / 3 x 285}
Conditioning
1-2-3-4-5 x Back Squat <AHAP> [1-2-3-4-5 x Back Squat <225 (71% of Max Back Squat)>]
1-2-3-4-5 x Atlas Stone Ground-to-Shoulder <AHAP> [1-2-3-4-5 x Atlas Stone Ground-to-Shoulder <160 (91% of Max Atlas Stone Ground-to-Shoulder>]
Complete in under 10:00.
{8:xx?}
(This was a lot tougher than I anticipated.
I was fine immediately after the workout, but my lower back is freaking out right now.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 141
I SHATTERED MY PHONE SCREEN
I spent a day at Coney Island today. We had gelato at Coney Cones. We rode the Thunderbolt and the Cyclone. We drank frozen lemonade and ate bacon cheese fries on the beach. We walked a section the beach to a pier. Subsequently, we took a nap on the pier.
Prior to leaving Coney Island, we had dinner at a Vietnamese/Chinese restaurant.
I decided to do laundry when I returned home. I met my next door neighbor for the first time on my way to the laundromat. We chatted about our electric and gas bills. I made a run to the laundromat after I was done talking to my neighbors. Right in front of the laundromat, my phone slipped out of my pocket. Just like that, the phone hit the concrete sidewalk and the screen shattered to pieces.
★ / 57.44
Prior to leaving Coney Island, we had dinner at a Vietnamese/Chinese restaurant.
I decided to do laundry when I returned home. I met my next door neighbor for the first time on my way to the laundromat. We chatted about our electric and gas bills. I made a run to the laundromat after I was done talking to my neighbors. Right in front of the laundromat, my phone slipped out of my pocket. Just like that, the phone hit the concrete sidewalk and the screen shattered to pieces.
★ / 57.44
17 DAY 140
QUANDO, QUANDO, QUANDO
Warm Up
Front rack stretch with 40-pound "bar" on back rack
3 x 30-count
Rest as needed.
(I bought a new pair of running shoes today.)
Warm Up
10:00 run on treadmill
{2:00 @ 6.5mph, 3:00 @ 7.5mph, 3:00 @ 8.5mph, 2:00 @ 9.5mph}
(The warm up run felt really good today. My legs had a tougher time than my lungs.)
Warm Up
Front rack stretch with 50-pound "bar" on back rack
3 x 30-count
Rest as needed.
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 50
Complete each set in 3:00. Hop on the Elliptical machine? for the remainder of each 3:00 interval.
(Some assholes hogged the Smith Machine.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Front rack stretch with 40-pound "bar" on back rack
3 x 30-count
Rest as needed.
(I bought a new pair of running shoes today.)
Warm Up
10:00 run on treadmill
{2:00 @ 6.5mph, 3:00 @ 7.5mph, 3:00 @ 8.5mph, 2:00 @ 9.5mph}
(The warm up run felt really good today. My legs had a tougher time than my lungs.)
Warm Up
Front rack stretch with 50-pound "bar" on back rack
3 x 30-count
Rest as needed.
Strength
One Arm Dumbbell Strict Press
5 x 5/arm x 50
Complete each set in 3:00. Hop on the Elliptical machine? for the remainder of each 3:00 interval.
(Some assholes hogged the Smith Machine.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 139
FUND
Warm Up
A bunch of crap.
Conditioning
Complete in team of 2,
Partner A completes,
1000-meter Row
While Partner B completes,
15 x Pull-up [Scaled: 10 x Strict-ish Pull-up]
30 x Sit-up
45 x Air Squat
Partner A moves onto the bodyweight movements at the completion of the 1000-meter row, while Partner B moves onto the rower at the completion of the bodyweight movements. Each athlete completes 4 rounds.
(I was content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
Conditioning
Complete in team of 2,
Partner A completes,
1000-meter Row
While Partner B completes,
15 x Pull-up [Scaled: 10 x Strict-ish Pull-up]
30 x Sit-up
45 x Air Squat
Partner A moves onto the bodyweight movements at the completion of the 1000-meter row, while Partner B moves onto the rower at the completion of the bodyweight movements. Each athlete completes 4 rounds.
(I was content.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 138
I AM JUST A BAD CROSSFITTER
Yesterday's session was so bad, I had to take a rest day today.
★
★
17 DAY 137
HOT, HOT SUMMER
Warm Up
A bunch of crap plus two runs around the blocks.
(I started last but finished first on both runs.)
Conditioning
EMOM (21:00)
1:00 - 1 x Axel Bar Clean and Press Away <AHAP, up to 175> [1:00 - 1 x Axel Bar Clean and Press Away <95>] {5 / 3 / 1? / 3? / 3 / 3 / 3}
2:00 - 60' Sandbag Carry <AHAP> [2:00 - 60' Sandbag Carry <3? x 200, 4? x 180>]
3:00 - 14 x Dumbbell Snatch <50, alternating> {14 / 14 / 10 / 8? / 4? / 4? / 6}
(I had a plan. And my plan fell through.
I had an awful time at the gym.
The gym was so hot. It felt like a sauna. I felt the air closing in. It was suffocating.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap plus two runs around the blocks.
(I started last but finished first on both runs.)
Conditioning
EMOM (21:00)
1:00 - 1 x Axel Bar Clean and Press Away <AHAP, up to 175> [1:00 - 1 x Axel Bar Clean and Press Away <95>] {5 / 3 / 1? / 3? / 3 / 3 / 3}
2:00 - 60' Sandbag Carry <AHAP> [2:00 - 60' Sandbag Carry <3? x 200, 4? x 180>]
3:00 - 14 x Dumbbell Snatch <50, alternating> {14 / 14 / 10 / 8? / 4? / 4? / 6}
(I had a plan. And my plan fell through.
I had an awful time at the gym.
The gym was so hot. It felt like a sauna. I felt the air closing in. It was suffocating.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 136
I RAISED MY VOICE IN A CHINESE RESTAURANT
NOON SESSION
Warm Up
A bunch of crap.
(I was on the phone with my Mom. She was annoying me. I raised my voice a tad. I did not realize then that I was speaking loudly. After I hung up the phone on my Mom, I noticed that the front desk lady's usual smile was gone. I could tell that she was taken aback by my behavior.)
Strength
Back Squat
5-3-1
Floor Press
5-3-1
Complete 2 waves.
{225 (71% of Max Back Squat), 115 (61% of Max Smith Machine Bench Press), 245 (78%), 135 (71%), 265 (84%), 165 (89%) / 245, 145 (76%), 265, 165 (89%), 285 (90%), 185 (97%)}
NIGHT SESSION
Warm Up
A bunch of crap.
Strength
Deadlift (25:00)
5 x 3 <at 86% of Max Deadlift> [Scaled: go by feel, just don't hurt yourself again]
{5 x 135 (43% of Max Deadlift) / 5 x 205 (65%) / 3 x 255 (81%) / 3 x 205}
(I am still unsure what happened the previous time I deadlifted.
I spent most of the 25 minutes wrapping my fingers with athletic tape.
My Brazilian partner was really annoying.)
Conditioning
AMRAP (7:00)
3 x Back Squat <185>
9 x Viper Press with Log <70>
{6+6}
(My rack was really far away from my log.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
A bunch of crap.
(I was on the phone with my Mom. She was annoying me. I raised my voice a tad. I did not realize then that I was speaking loudly. After I hung up the phone on my Mom, I noticed that the front desk lady's usual smile was gone. I could tell that she was taken aback by my behavior.)
Strength
Back Squat
5-3-1
Floor Press
5-3-1
Complete 2 waves.
{225 (71% of Max Back Squat), 115 (61% of Max Smith Machine Bench Press), 245 (78%), 135 (71%), 265 (84%), 165 (89%) / 245, 145 (76%), 265, 165 (89%), 285 (90%), 185 (97%)}
NIGHT SESSION
Warm Up
A bunch of crap.
Strength
Deadlift (25:00)
5 x 3 <at 86% of Max Deadlift> [Scaled: go by feel, just don't hurt yourself again]
{5 x 135 (43% of Max Deadlift) / 5 x 205 (65%) / 3 x 255 (81%) / 3 x 205}
(I am still unsure what happened the previous time I deadlifted.
I spent most of the 25 minutes wrapping my fingers with athletic tape.
My Brazilian partner was really annoying.)
Conditioning
AMRAP (7:00)
3 x Back Squat <185>
9 x Viper Press with Log <70>
{6+6}
(My rack was really far away from my log.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 135
I FARTED ON THE TRAIN
Warm Up
A bunch of crap and 40 push-ups.
Strength I
Snatch Grip Behind-the-Neck Push Press, from the Rack
{5 x 45 (30% of Max Push Press) / 5 x 65 (43%) / 5 x 85 (57%) / 5 x 95 (63%) / 5 x 105 (70%)}
(Easy.)
Snatch Balance, from the Rack
{5 x 45 (36% of Max Snatch) / 3 x 65 (52%) / 3 x 85 (68%) / 3 x 45 / 3 x 45}
(My left wrist was screaming murder the whole time.)
Alternate a set of snatch grip behind-the-neck push press with a set of snatch balance.
Strength II
Snatch
Complete 2 snatches every 90 seconds. Complete 10 rounds.
{65 / 75 (60%) / 85 / 85 / 95 (76%) / 95 / 95 / 95 / 95 / 95}
(I missed 1 snatch today with the 85-pound weight. Regardless, the rest of the snatches were sloppy. My wrists, elbows and knees are feeling the aftereffect of poor technique.)
Accessory
Snatch Pull
3 x 95 / 3 x 105 (84%) / 3 x 115 (92%)
★ / 46 / 104
A bunch of crap and 40 push-ups.
Strength I
Snatch Grip Behind-the-Neck Push Press, from the Rack
{5 x 45 (30% of Max Push Press) / 5 x 65 (43%) / 5 x 85 (57%) / 5 x 95 (63%) / 5 x 105 (70%)}
(Easy.)
Snatch Balance, from the Rack
{5 x 45 (36% of Max Snatch) / 3 x 65 (52%) / 3 x 85 (68%) / 3 x 45 / 3 x 45}
(My left wrist was screaming murder the whole time.)
Alternate a set of snatch grip behind-the-neck push press with a set of snatch balance.
Strength II
Snatch
Complete 2 snatches every 90 seconds. Complete 10 rounds.
{65 / 75 (60%) / 85 / 85 / 95 (76%) / 95 / 95 / 95 / 95 / 95}
(I missed 1 snatch today with the 85-pound weight. Regardless, the rest of the snatches were sloppy. My wrists, elbows and knees are feeling the aftereffect of poor technique.)
Accessory
Snatch Pull
3 x 95 / 3 x 105 (84%) / 3 x 115 (92%)
★ / 46 / 104
17 DAY 134
"LORD KNOWS IT WOULD BE THE FIRST TIME"
I was coming home from Flushing, Queens. On the train home, I gave up my seat for an old lady.
(61 / 1,000,000)
80
(61 / 1,000,000)
80
17 DAY 133
A CASE OF L
MORNING SESSION
Warm Up
Push-ups, lunges and inchworms. Tabata style.
Strength
Farmer's Carry
Establish 1RM 50' Farmer's Carry in 20:00.
{110/arm (73% of Max Farmer's Carry) / 130 (87%) / 160 (106%) / 180 (120%) / 190 (127%)}
(Easy.
We ran out of time.
But I got more in the tank.
The above weights assume that each farmer's handle weighs 20 pounds.)
Conditioning
AMRAP (15:00)
15 x Sit-up
1 x Atlas Stone Ground-to-Shoulder <AHAP> [1 x Atlas Stone Ground-to-Shoulder <with 175-pound Atlas Stone (100% of Max Atlas Stone Ground-to-Shoulder)>]
30 x Double Under [Scaled: 90 x Single Under]
{6+16?}
(I told my coach that I lost count of my rounds when she asked how many rounds I had completed.
I completed either 6+16 or 7+16 rounds.
Most of my classmates completed 9 to 11 rounds. I did lose track of my rounds. At the same time, I was a little embarrassed to report my score.
I did not intend to use the 175-pound stone for the MetCon. I wanted a 160-pound stone. The 175-pound stone has "16"" and "175#" molded on the surface. At first glance, I saw the number "16" and immediately assumed that it was a 160-pound stone. I did not realize until mid-workout that I was actually using a 175-pound stone.
I managed.
The 90 single unders and 15 sit-ups, including transition between the movements, should take me roughly 1:30-2:00. The stone ground-to-shoulder should take me no more than 0:30.
All in all, I was impressed by the number of rounds my classmates completed in the allotted time.
I had focused a lot of time this past year on building strength. I simply suck at MetCons, because I had not been doing that much MetCons.)
EVENING SESSION
Warm Up
10-minute on Elliptical machine
Strength
Smith Machine Bench Press
6 x 8 x 135 (71% of Max Smith Machine Bench Press)
One Arm Dumbbell Bent Over Row
6 x 8/arm x 40
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(Today's rep scheme was supposed to be 5 x 10. I changed the rep scheme during the first set of bench press. I was experiencing discomfort in my left wrist.
All in all, the 135-pound weight for the bench press felt light today.)
Conditioning
Dumbbell Front Rack Walking Lunge
10 x 80' <with 2 40-pound dumbbells>
Rest 1:00-2:00 between each set.
(My apartment currently has no hot water. I am miserable.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
Push-ups, lunges and inchworms. Tabata style.
Strength
Farmer's Carry
Establish 1RM 50' Farmer's Carry in 20:00.
{110/arm (73% of Max Farmer's Carry) / 130 (87%) / 160 (106%) / 180 (120%) / 190 (127%)}
(Easy.
We ran out of time.
But I got more in the tank.
The above weights assume that each farmer's handle weighs 20 pounds.)
Conditioning
AMRAP (15:00)
15 x Sit-up
1 x Atlas Stone Ground-to-Shoulder <AHAP> [1 x Atlas Stone Ground-to-Shoulder <with 175-pound Atlas Stone (100% of Max Atlas Stone Ground-to-Shoulder)>]
30 x Double Under [Scaled: 90 x Single Under]
{6+16?}
(I told my coach that I lost count of my rounds when she asked how many rounds I had completed.
I completed either 6+16 or 7+16 rounds.
Most of my classmates completed 9 to 11 rounds. I did lose track of my rounds. At the same time, I was a little embarrassed to report my score.
I did not intend to use the 175-pound stone for the MetCon. I wanted a 160-pound stone. The 175-pound stone has "16"" and "175#" molded on the surface. At first glance, I saw the number "16" and immediately assumed that it was a 160-pound stone. I did not realize until mid-workout that I was actually using a 175-pound stone.
I managed.
The 90 single unders and 15 sit-ups, including transition between the movements, should take me roughly 1:30-2:00. The stone ground-to-shoulder should take me no more than 0:30.
All in all, I was impressed by the number of rounds my classmates completed in the allotted time.
I had focused a lot of time this past year on building strength. I simply suck at MetCons, because I had not been doing that much MetCons.)
EVENING SESSION
Warm Up
10-minute on Elliptical machine
Strength
Smith Machine Bench Press
6 x 8 x 135 (71% of Max Smith Machine Bench Press)
One Arm Dumbbell Bent Over Row
6 x 8/arm x 40
Alternate a set of Smith Machine Bench Press with a set of one arm dumbbell bent over row. Complete each superset in 4:00.
(Today's rep scheme was supposed to be 5 x 10. I changed the rep scheme during the first set of bench press. I was experiencing discomfort in my left wrist.
All in all, the 135-pound weight for the bench press felt light today.)
Conditioning
Dumbbell Front Rack Walking Lunge
10 x 80' <with 2 40-pound dumbbells>
Rest 1:00-2:00 between each set.
(My apartment currently has no hot water. I am miserable.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 132
A LION HEART
Warm Up
?
Skill / Warm Up
EMOM (10:00)
1 x Power Clean + 2 Push Jerk
{65 / 85 / 95 / 105 / 115 / 125 / 135 / 135 / 135 / 135}
Conditioning
AMRAP (5:00)
600-meter Row
30 x Box Jump Over <with 24-inch box>
max effort x Strict Press <with 95-pound weight>
{10}
(I was so dizzy after the box jump overs.)
Rest 5:00.
AMRAP (5:00)
600-meter Row
20 x Box Jump Over <with 24-inch box>
max effort x Push Press <with 115-pound weight>
{10}
(I know people that completed close to 30 push presses in the second round.)
Rest 5:00.
AMRAP (5:00)
600-meter Row
10 x Box Jump Over <with 24-inch box>
max effort x Push Jerk <with 135-pound weight>
{10}
(After class, a classmate and I grabbed dinner at a Japanese restaurant in Saint Mark's Place. Subsequently, we grabbed dessert at Snowdays, a shaved ice cream shop in East Village, Manhattan.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
?
Skill / Warm Up
EMOM (10:00)
1 x Power Clean + 2 Push Jerk
{65 / 85 / 95 / 105 / 115 / 125 / 135 / 135 / 135 / 135}
Conditioning
AMRAP (5:00)
600-meter Row
30 x Box Jump Over <with 24-inch box>
max effort x Strict Press <with 95-pound weight>
{10}
(I was so dizzy after the box jump overs.)
Rest 5:00.
AMRAP (5:00)
600-meter Row
20 x Box Jump Over <with 24-inch box>
max effort x Push Press <with 115-pound weight>
{10}
(I know people that completed close to 30 push presses in the second round.)
Rest 5:00.
AMRAP (5:00)
600-meter Row
10 x Box Jump Over <with 24-inch box>
max effort x Push Jerk <with 135-pound weight>
{10}
(After class, a classmate and I grabbed dinner at a Japanese restaurant in Saint Mark's Place. Subsequently, we grabbed dessert at Snowdays, a shaved ice cream shop in East Village, Manhattan.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 131
FALLIN'
Warm Up
1 x Inchworm + 2 x Push-up
2 x Air Squat
Complete 10 rounds.
(I had a busy day at work, as expected. I attended a panel discussion on BIM after work. And I still managed to attend the night class on time. Though I was bummed about missing the noon class today.)
Strength
Stone Load <to 44" Target>
5 x 2
{145 / 160 / 175 / 175 / 175}
(Easy.
There was dried blood on our stone.)
Conditioning
(Don't Call Me) Diane
5 x Deficit Axel Bar Deadlift <with overhand grip, 3.75-inch deficit, and 185-pound weight; unbroken> [Scaled: 5 x Deficit Axel Bar Deadlift <with mixed grip, 3.75-inch deficit, and 165-pound weight; unbroken>]
5 x Handstand Push-up [Scaled: 10 x Push-up] {10 / 10 / 10 / 10 / 10 / 10 / 9 / 5? / 10}
Complete in under 15:00. Complete in teams of 2. Each athlete completes 9 rounds. One athlete works at a time.
{?}
(I made up the name for the workout. I added the "don't call me" part, because it is really not Diane.
I failed too many push-ups beginning on the seventh round. I did not want to hold back my partner too much. I just told him to start his round.
I am falling hard. And I am terrified of what is to come. I have been down this road too many times.)
Penalty
EMOM
6 x Push-up
The EMOM ends when the athlete can no longer complete 6 push-ups in a minute.
{6 / 6 / 6 / 5}
(That was quick.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
1 x Inchworm + 2 x Push-up
2 x Air Squat
Complete 10 rounds.
(I had a busy day at work, as expected. I attended a panel discussion on BIM after work. And I still managed to attend the night class on time. Though I was bummed about missing the noon class today.)
Strength
Stone Load <to 44" Target>
5 x 2
{145 / 160 / 175 / 175 / 175}
(Easy.
There was dried blood on our stone.)
Conditioning
(Don't Call Me) Diane
5 x Deficit Axel Bar Deadlift <with overhand grip, 3.75-inch deficit, and 185-pound weight; unbroken> [Scaled: 5 x Deficit Axel Bar Deadlift <with mixed grip, 3.75-inch deficit, and 165-pound weight; unbroken>]
5 x Handstand Push-up [Scaled: 10 x Push-up] {10 / 10 / 10 / 10 / 10 / 10 / 9 / 5? / 10}
Complete in under 15:00. Complete in teams of 2. Each athlete completes 9 rounds. One athlete works at a time.
{?}
(I made up the name for the workout. I added the "don't call me" part, because it is really not Diane.
I failed too many push-ups beginning on the seventh round. I did not want to hold back my partner too much. I just told him to start his round.
I am falling hard. And I am terrified of what is to come. I have been down this road too many times.)
Penalty
EMOM
6 x Push-up
The EMOM ends when the athlete can no longer complete 6 push-ups in a minute.
{6 / 6 / 6 / 5}
(That was quick.)
★ / 1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 130
LESS THAN
I had an incredibly busy day at work. I am foreseeing a busy day tomorrow as well. I am not sure if I have time to take a class tomorrow.
I washed my ankle and knee sleeves last night. That was my first time washing my sleeves since I bought them. The smell was getting out of hand.
★
I washed my ankle and knee sleeves last night. That was my first time washing my sleeves since I bought them. The smell was getting out of hand.
★
17 DAY 129
"PLEASE, PLEASE, PLEASE LET ME GET WHAT I WANT THIS TIME"
I was grilled at work today on a catch basin design that I completed last week.
★
★
LET HIM TO BE THE ONE
NOON SESSION
Warm Up
A bunch of crap.
Strength
Back Squat
5 x 3 <increasing>
{135 (43% of Max Back Squat) / 185 (59%) / 205 (65%) / 225 (71%) / 235 (75%) / 245 (78%) / 265 (84%)}
(I had an easier time with the heavier weights.
I am slowly coming back.)
Conditioning
3 x Ground-to-Overhead <with 155-pound weight> [Scaled: 3 x Ground-to-Overhead [Clean and Push Jerk] <with 135-pound weight (90% of Max Push Press, 93% of Max Clean and Jerk)>]
5 x Weighted Pull-up <with 25-pound weight> [Scaled: 5 x Strict Pull-up]
Complete 10 rounds in under 12:00.
{5+5}
(I TNG-ed all of my clean and jerks. My score was not spectacular, but I was very content with how I performed today.)
NIGHT SESSION
Warm Up
A bunch of little crap.
Skill / Warm Up
Axle Bar Clean and Press Away
5 x 25 (17% of Max Axle Bar Clean and Jerk and Push Press, 17% of Max Clean and Jerk) / 5 x 75 (50%, 52%) / 5 x 115 (77%, 79%)
Skill / Warm Up
Keg Carry
60' x 100 / 60' x 120 / 60' x 150
Skill / Warm Up
Atlas Stone Lunge <hold atlas stone with a bear hug>
6 (total) x 95 / 6 (total) x 115
Conditioning
EMOM (24:00)
1:00 - 1 x max effort x Axle Bar Clean and Press Away <AHAP, up to 165-pound weight> [1:00 - 3-5 x Axle Bar Clean and Press Away <with 135-pound weight (90%, 93%)>] {5 / 3 / 3 / 3 / 3 / 3 / 3 / 3}
2:00 - 60' x Keg Carry <AHAP, up to 175-pound keg> [2:00 - 60' Keg Carry <with 150-pound keg>]
3:00 - 12 (total) x Atlas Stone Lunge <hold atlas stone with a bear hug; AHAP, up to 115-pound atlas stone> [Scaled: 8-12 (total) x Atlas Stone Lunge <hold atlas stone with a bear hug; with 115-pound atlas stone>] {12 / 12 / 12 / 12 / 10 / 10 / 8 / 8}
(This was hard.
My mind gave up before my body.)
1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
A bunch of crap.
Strength
Back Squat
5 x 3 <increasing>
{135 (43% of Max Back Squat) / 185 (59%) / 205 (65%) / 225 (71%) / 235 (75%) / 245 (78%) / 265 (84%)}
(I had an easier time with the heavier weights.
I am slowly coming back.)
Conditioning
3 x Ground-to-Overhead <with 155-pound weight> [Scaled: 3 x Ground-to-Overhead [Clean and Push Jerk] <with 135-pound weight (90% of Max Push Press, 93% of Max Clean and Jerk)>]
5 x Weighted Pull-up <with 25-pound weight> [Scaled: 5 x Strict Pull-up]
Complete 10 rounds in under 12:00.
{5+5}
(I TNG-ed all of my clean and jerks. My score was not spectacular, but I was very content with how I performed today.)
NIGHT SESSION
Warm Up
A bunch of little crap.
Skill / Warm Up
Axle Bar Clean and Press Away
5 x 25 (17% of Max Axle Bar Clean and Jerk and Push Press, 17% of Max Clean and Jerk) / 5 x 75 (50%, 52%) / 5 x 115 (77%, 79%)
Skill / Warm Up
Keg Carry
60' x 100 / 60' x 120 / 60' x 150
Skill / Warm Up
Atlas Stone Lunge <hold atlas stone with a bear hug>
6 (total) x 95 / 6 (total) x 115
Conditioning
EMOM (24:00)
1:00 - 1 x max effort x Axle Bar Clean and Press Away <AHAP, up to 165-pound weight> [1:00 - 3-5 x Axle Bar Clean and Press Away <with 135-pound weight (90%, 93%)>] {5 / 3 / 3 / 3 / 3 / 3 / 3 / 3}
2:00 - 60' x Keg Carry <AHAP, up to 175-pound keg> [2:00 - 60' Keg Carry <with 150-pound keg>]
3:00 - 12 (total) x Atlas Stone Lunge <hold atlas stone with a bear hug; AHAP, up to 115-pound atlas stone> [Scaled: 8-12 (total) x Atlas Stone Lunge <hold atlas stone with a bear hug; with 115-pound atlas stone>] {12 / 12 / 12 / 12 / 10 / 10 / 8 / 8}
(This was hard.
My mind gave up before my body.)
1 / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 128
BOSS
All in all, I ultimately decided to skip class today.
There were stains on the toilet seat.
★
There were stains on the toilet seat.
★
17 DAY 127
TACKLE LIFE ONE DAY AT A TIME
Warm Up
Run from apartment to track
Then,
400-meter run
Followed by,
400-meter walk
Conditioning / Active Recovery
10-8-6-4-2 x Hill Run
1-1-1-1-1 x 400-meter Run
1-1-1-1-1 x 400-meter Walk
Score is the time it takes to complete the hill run and the 400-meter run.
{8:54, 7:57, 6:35, 5:07, 3:13}
(The times are not impressive. Though I was happy that I got my ass out of the house on such a beautiful day.)
★ / 18 / 46 / 101 / 102 / 106
Run from apartment to track
Then,
400-meter run
Followed by,
400-meter walk
Conditioning / Active Recovery
10-8-6-4-2 x Hill Run
1-1-1-1-1 x 400-meter Run
1-1-1-1-1 x 400-meter Walk
Score is the time it takes to complete the hill run and the 400-meter run.
{8:54, 7:57, 6:35, 5:07, 3:13}
(The times are not impressive. Though I was happy that I got my ass out of the house on such a beautiful day.)
★ / 18 / 46 / 101 / 102 / 106
17 DAY 126
INNER PEACE
Some inspectors came to our home to examine the railing on the balcony today.
Besides that, I ate and slept a lot today.
And my Mom was annoying me tonight.
★
Besides that, I ate and slept a lot today.
And my Mom was annoying me tonight.
★
17 DAY 125
SEE A LITTLE LIGHT
I came home for the weekend.
★
★
17 DAY 124
I SEE THE LIGHT
NOON SESSION
Warm Up
A bunch of crap.
Warm Up / Conditioning
AMRAP (20:00)
0:30 - Right Arm Waiter's Carry
0:30 - Left Arm Waiter's Carry
0:30 - Right Arm Farmer's Carry <keep weight slightly away from body>
0:30 - Left Arm Farmer's Carry <keep weight slightly away from body>
1 x Right Arm Turkish Get-up
1 x Left Arm Turkish Get-up
Increase weight after each round.
{20 (dumbbell) / 25 (dumbbell) / 25 (dumbbell) / 30 (dumbbell) / 16-kilogram (kettlebell) / 20-kilogram (kettlebell)
(Time capped in the middle of my last round.)
Conditioning / Skill
5/arm x Kettlebell Snatch <with 24-kilogram kettlebell> [Scaled: 5/arm x Kettlebell Snatch <with 20-kilogram kettlebell>]
2/arm x Turkish Get-up <with 24-kilogram kettlebell> [Scaled: 2/arm x Turkish Get-up <with 20-kilogram kettlebell>]
Complete in team of 2. Each athlete completes 6 rounds. One athlete works at a time.
{5+12?}
(I surprised myself today with the kettlebell snatch and the Turkish get-up. Form still needs work. All in all, however, I was content with my performance today. I did slow down my partner quite a bit, which I felt bad about.)
NIGHT SESSION
Warm Up
10 x ?
10 x Push-up
10 x Bicep Curl <with light weight>
Complete 3 rounds.
(I did not complete my 3 rounds.)
Strength / Skill
Stone Load <to 42" Target>
{95? / 115 / 130 / 145 / 145 / 175 / 175 / 175 / 175? / x}
(Easy.)
Conditioning
7 x Deficit Axel Bar Deadlift <with overhand grip, 3.75-inch deficit and 155-pound weight; unbroken reps are preferred> [Scaled: 7 x Deficit Axel Bar Deadlift <with overhand and mixed grip, 3.75-inch deficit and 155-pound weight>]
14 x Wallball <with 20-pound medicine ball>
Complete in under 20:00. Complete in team of 2. Each athlete completes 7 rounds. One athlete works at a time.
{12:xx}
(We were one of the last teams to complete the MetCon. Once again, I held back my teammate. I began to fail on the wallballs on the 5th round. I had to break up the wallballs into small sets from the fifth round on. I was embarrassed.
I got no excuses for performing poorly tonight.
I think my coach is annoyed by me.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
A bunch of crap.
Warm Up / Conditioning
AMRAP (20:00)
0:30 - Right Arm Waiter's Carry
0:30 - Left Arm Waiter's Carry
0:30 - Right Arm Farmer's Carry <keep weight slightly away from body>
0:30 - Left Arm Farmer's Carry <keep weight slightly away from body>
1 x Right Arm Turkish Get-up
1 x Left Arm Turkish Get-up
Increase weight after each round.
{20 (dumbbell) / 25 (dumbbell) / 25 (dumbbell) / 30 (dumbbell) / 16-kilogram (kettlebell) / 20-kilogram (kettlebell)
(Time capped in the middle of my last round.)
Conditioning / Skill
5/arm x Kettlebell Snatch <with 24-kilogram kettlebell> [Scaled: 5/arm x Kettlebell Snatch <with 20-kilogram kettlebell>]
2/arm x Turkish Get-up <with 24-kilogram kettlebell> [Scaled: 2/arm x Turkish Get-up <with 20-kilogram kettlebell>]
Complete in team of 2. Each athlete completes 6 rounds. One athlete works at a time.
{5+12?}
(I surprised myself today with the kettlebell snatch and the Turkish get-up. Form still needs work. All in all, however, I was content with my performance today. I did slow down my partner quite a bit, which I felt bad about.)
NIGHT SESSION
Warm Up
10 x ?
10 x Push-up
10 x Bicep Curl <with light weight>
Complete 3 rounds.
(I did not complete my 3 rounds.)
Strength / Skill
Stone Load <to 42" Target>
{95? / 115 / 130 / 145 / 145 / 175 / 175 / 175 / 175? / x}
(Easy.)
Conditioning
7 x Deficit Axel Bar Deadlift <with overhand grip, 3.75-inch deficit and 155-pound weight; unbroken reps are preferred> [Scaled: 7 x Deficit Axel Bar Deadlift <with overhand and mixed grip, 3.75-inch deficit and 155-pound weight>]
14 x Wallball <with 20-pound medicine ball>
Complete in under 20:00. Complete in team of 2. Each athlete completes 7 rounds. One athlete works at a time.
{12:xx}
(We were one of the last teams to complete the MetCon. Once again, I held back my teammate. I began to fail on the wallballs on the 5th round. I had to break up the wallballs into small sets from the fifth round on. I was embarrassed.
I got no excuses for performing poorly tonight.
I think my coach is annoyed by me.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 123
BOWSER
I was on dishwashing duty at work today.
★
★
17 DAY 122
BOWSER, KEVIN ROSE AND ALL THE EMPTY DREAMS
NOON SESSION
Warm Up
Too much crap.
Strength / Active Recovery
Complete 2-3 waves of,
Back Squat
5-3-1
{155 (49% of Max Squat), 175 (56%), 195 (62%) / 185 (59%), 205 (65%), 235 (75%) / 235, x, x}
Floor Press
8-4-2
{95 (50% of Max Smith Machine Bench Press), 115 (61%), 135 (71%) / 125 (66%), 145 (76%), 165 (87%) / 155 (82%), x, x}
(It did not even itch.
At the end of the day, I was happy that I stayed light.
Prior to class, I was unsure how my back was going to hold up.
The weights were decided by my partners, except for that last set of back squat.)
NIGHT SESSION
Warm Up
16 x Lunge
8 x Push-up
8 x Air Squat
Complete 3 rounds.
Skill / Warm Up
Axel Bar Clean and Press Away
5 x 75 (50% of Max Axel Bar Clean and Jerk and Push Press, 52% of Max Clean and Jerk) / 5 x 115 (77%, 79%) / 5 x 125 (83%, 86%) / 5 x 135 (90%, 93%)
Skill / Warm Up
Sandbag Carry
60' x 140 / 60' x 160
Conditioning / Active Recovery?
EMOM (21:00)
1:00 - 1 x max effort x Axel Bar Clean and Press Away <AHAP> [Scaled: 1:00 - 1 x 3-5 x Axel Bar Clean and Press Away <with 135-pound weight>] {5 / 5 / 5 / 3 / 3 / 3 / 3}
2:00 - 60' Sandbag Carry <with bodyweight sandbag> [Scaled: 2:00 - 60' Sandbag Carry <with 180-pound sandbag>]
3:00 - 12 x Russian Kettlebell Swing <AHAP> [3:00 - 12 x Russian Kettlebell Swing <with 32-kilogram kettlebell>]
Strict press, push press and push jerk are all acceptable for the press away.
(Throwing weight over my head terrifies me. Throwing weight over my head with a bar that I can barely get a grip on scares me to death. Throwing weight over my head with a bar that I can barely get a grip on while carrying multiple injuries/wounds. Well, there is just no word for that kind of fear.
The sandbag carry was easy. I could have easily used the 220-pound sandbag for the EMOM.
The 32-kilogram kettlebell felt like air tonight.
My coach was visibly irritated tonight.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
Too much crap.
Strength / Active Recovery
Complete 2-3 waves of,
Back Squat
5-3-1
{155 (49% of Max Squat), 175 (56%), 195 (62%) / 185 (59%), 205 (65%), 235 (75%) / 235, x, x}
Floor Press
8-4-2
{95 (50% of Max Smith Machine Bench Press), 115 (61%), 135 (71%) / 125 (66%), 145 (76%), 165 (87%) / 155 (82%), x, x}
(It did not even itch.
At the end of the day, I was happy that I stayed light.
Prior to class, I was unsure how my back was going to hold up.
The weights were decided by my partners, except for that last set of back squat.)
NIGHT SESSION
Warm Up
16 x Lunge
8 x Push-up
8 x Air Squat
Complete 3 rounds.
Skill / Warm Up
Axel Bar Clean and Press Away
5 x 75 (50% of Max Axel Bar Clean and Jerk and Push Press, 52% of Max Clean and Jerk) / 5 x 115 (77%, 79%) / 5 x 125 (83%, 86%) / 5 x 135 (90%, 93%)
Skill / Warm Up
Sandbag Carry
60' x 140 / 60' x 160
Conditioning / Active Recovery?
EMOM (21:00)
1:00 - 1 x max effort x Axel Bar Clean and Press Away <AHAP> [Scaled: 1:00 - 1 x 3-5 x Axel Bar Clean and Press Away <with 135-pound weight>] {5 / 5 / 5 / 3 / 3 / 3 / 3}
2:00 - 60' Sandbag Carry <with bodyweight sandbag> [Scaled: 2:00 - 60' Sandbag Carry <with 180-pound sandbag>]
3:00 - 12 x Russian Kettlebell Swing <AHAP> [3:00 - 12 x Russian Kettlebell Swing <with 32-kilogram kettlebell>]
Strict press, push press and push jerk are all acceptable for the press away.
(Throwing weight over my head terrifies me. Throwing weight over my head with a bar that I can barely get a grip on scares me to death. Throwing weight over my head with a bar that I can barely get a grip on while carrying multiple injuries/wounds. Well, there is just no word for that kind of fear.
The sandbag carry was easy. I could have easily used the 220-pound sandbag for the EMOM.
The 32-kilogram kettlebell felt like air tonight.
My coach was visibly irritated tonight.)
★ / 9 / 12 / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
17 DAY 121
LUST
Warm Up
A bunch of crap.
Skill / Warm Up
Beat Swing
4 x 8
Overhead Squat <with 3 1 3 1 tempo>
4 x 4 x 45
(The tempo that was programmed for the overhead squats was 2 3 1 1.)
Conditioning
AMRAP (24:00)
15-calorie Row
9 x Hang Power Snatch <with 75-pound weight>
6 x Toes-to-Bar
Complete in team of 3 follow-the-leader style.
{14}
(I was teamed with one other guy. There were just two of us. The hang power snatches did not feel light today.
I injured my lower back for the third time two Thursdays ago.
Last Thursday, I scraped a piece of skin off of each of my shoulders while flipping tires.
I was reckless. My wounds on the shoulders were sunburned on Saturday during the bike session.
All day Sunday and today, I could not raise my right arm without experiencing excruciating pain from the wound on my right shoulder. I believe the wound was infected.
Somehow the pain subsided before the start of the class. I managed to snatch 63 times.
On the sixth round, my forearm gave out. Also on the sixth round, I tore a piece of skin off of my ring finger. On the seventh round, I tore two more pieces of skins respectively off of my two pinkies. As a result of a combination of muscle exhaustion and skin tear, I divided up the sixth and seventh rounds of snatches into sets of 3. I completed the first five rounds of snatches unbroken.
My lower back was irritated after class. My snatches were fine. I blame the toes-to-bars.
I had initially planned to complete another training session tonight. By today afternoon, I just felt broken. And on top of that, I was extremely sleepy. I ultimately made the decision to go home.)
★ / 18 / 46 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap.
Skill / Warm Up
Beat Swing
4 x 8
Overhead Squat <with 3 1 3 1 tempo>
4 x 4 x 45
(The tempo that was programmed for the overhead squats was 2 3 1 1.)
Conditioning
AMRAP (24:00)
15-calorie Row
9 x Hang Power Snatch <with 75-pound weight>
6 x Toes-to-Bar
Complete in team of 3 follow-the-leader style.
{14}
(I was teamed with one other guy. There were just two of us. The hang power snatches did not feel light today.
I injured my lower back for the third time two Thursdays ago.
Last Thursday, I scraped a piece of skin off of each of my shoulders while flipping tires.
I was reckless. My wounds on the shoulders were sunburned on Saturday during the bike session.
All day Sunday and today, I could not raise my right arm without experiencing excruciating pain from the wound on my right shoulder. I believe the wound was infected.
Somehow the pain subsided before the start of the class. I managed to snatch 63 times.
On the sixth round, my forearm gave out. Also on the sixth round, I tore a piece of skin off of my ring finger. On the seventh round, I tore two more pieces of skins respectively off of my two pinkies. As a result of a combination of muscle exhaustion and skin tear, I divided up the sixth and seventh rounds of snatches into sets of 3. I completed the first five rounds of snatches unbroken.
My lower back was irritated after class. My snatches were fine. I blame the toes-to-bars.
I had initially planned to complete another training session tonight. By today afternoon, I just felt broken. And on top of that, I was extremely sleepy. I ultimately made the decision to go home.)
★ / 18 / 46 / 100 / 101 / 102 / 103 / 104 / 105 / 106
