Adarq.org

WEIGHT: 172
SORENESS: none really
ACHES/INJURIES: head after second set of squats; still dealing with throat/chest cold
MENTAL STATE: good

- warm up
did some of those bounds T0ddday is trying to get raptor to do

- depth jump @18" x 5,5,5
first two sets felt explosive, first one in particular. smooth and i was getting up.

- squat 295 x 5,5,4
second set was a struggle, head started hurting. got my shit together and the first three reps of the fifth set were very good. fourth set lost concentration and then re-racked the bar. no need to fail.

- rest of workout
headache, no good, still feeling it. benching/rowing not worth killing myself for. should have done calf raises but just felt out of it.

DIET
breakfast: smoothie, cup of coffee
lunch: chipotle
dinner: pulled chicken, bean salad, chocolate milk
other:

SLEEP
7.5 hours

your boy looks like james harden out there.

have a mild cough and sore throat today, stayed home from work since i lectured everyone at the last staff meeting about not coming in sick and spreading germs, lol.

later: still feel run down, went to the gym and warmed up but just feel like crap. hopefully will sleep well tonight and be back in business tomorrow.

DIET
breakfast: smoothie, cup of coffee
lunch: pulled chicken, bean salad
dinner:
other:

SLEEP
7.5 hours, plus 2 more hours after breakfast.

What does EMOM stand for?

every minute on the minute

WEIGHT: ???
SORENESS: hamstrings, traps
ACHES/INJURIES: none (hip hitch was back a little)
MENTAL STATE: good

- jump rope x 500; double unders on the 30s x 10 + 2x20; double unders x 50
horrible notation, whatever. about 3 mins rest between blocks. the x50 double unders were hard toward the end.

- stretch

DIET
breakfast: smoothie, cup of coffee
lunch:
dinner: chipotle
other: cup of coffee, some chips and artichoke dip, three beers

SLEEP
9 hours

Agree 100% with you. But I usually don't go on dates with women that I'm not physically attracted to in the first place... but whatever I just found the statement a bit strange. I definitely did not want to turn this into a big argument.

date came from an app, pics made her seem cuter than she was in real life. so it goes.

Mmmm, internet judgment based on a context-free misreading of a poorly-phrased sentence. The best kind.

some examples of things to do with the MB that are upper-focused:

1. supine chest throws: lie on your back with your knees bent. hold the ball at your chest and throw it straight up as high as you can. catch and repeat x 5-10.
2. overhead slams: stand holding the ball at about your waist. raise your arms overhead and throw the ball down as hard as possible. catch and repeat x 5-10. be careful if your ball is bouncy as getting hit in the face with a 22-pound object is not fun.
3. rotational wall slams: stand perpendicular to a sturdy wall with your knees bent, holding the ball around your waist. twist to throw the ball against the wall as hard as possible. catch and repeat x 5-10. you might have to play around with staggering your feet a bit.

T0ddday is obviously a huge supporter of overhead throws, if you have a big enough space then you should do those, as well.