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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #400 on: September 15, 2013, 05:13:29 AM »

Have to do a TON of catching up...

8/15

Olympic


Strength
Back Squat - 1x10@60, 1x8@70, 1x8@75, 1x8@80 – E3M : 225x10, 265x8, 280x8, 300x8
Front Squat - 1x5@60, 1x5@65, 2×5@70 – E3M : 155x5, 165x5, 180x5, 5

a. 3×7: Narrow Grip Bench Press – AHAP – E2M : 205 x 7, 7, 7
b. 3×7: Bent-Over Supinated Row – AHAP – E2M : 185 x 7, 7, 7

Conditioning
Every 3 Mins - 4 x 400 m SPRINT : ((forgot to write these down....FUCK))

Comments
- The strength is a superset. You should begin a new movement on each 2 minute mark. At 0: NGBP. At 2: BOSR. At 4: NGBP… etc. On the NGBP, both index fingers must touch the smooth of the bar. On the BOSR, both hands need to face AWAY from you. Make sure the bar touches your navel. No higher, no lower. On both movements, go AHAP – always with good technique. These need to be sets of 7. Do NOT break up your sets. If you do it right, you should only fail the last rep of the last set.

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #401 on: September 15, 2013, 05:19:30 AM »

8/16

Olympic
Every 90 Seconds x 7 (AHAP):

2 Hang Cleans (from just above the knee)
1 Push Jerk
1 Split Jerk

135, 155, 175, 175, 185, 185, 205(miss)

Strength


Conditioning
“Diane”

21-15-9

- Deadlift @ 225#
- HSPU

Time - 9:30

Comments
- Notes: The olympic part is a complex. Stay on the clock. Each set should be a “working set” and should be performed AHAP. If you miss any clean or any jerk, you must lower the weight on the next set. Your score is your heaviest set of the 7 that you complete successfully.
- 10 minute cap on conditioning.  You must keep your hands within 36″. Kipping is allowed.
- The HSPU really fucked me.  I did the first 21 reps on deads in like 45 seconds.  The HSPU took the most time.  I think next time I will get under 6 mins

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #402 on: September 15, 2013, 05:23:07 AM »

8/17

Should be an off day, but I came in to help two people that were getting started with CF.  I am by NO MEANS any where close to what I coach should be for this, but I can point out the flaws they have that I had.  I worked on some Clean & Jerk progressions then did some sprints.  They were the shuttle sprints.  One of the people complained about how she would be faster if she didn't have to do the shuttle part.  Ummm...no shit.  God I hate complainers like that
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #403 on: September 15, 2013, 05:28:22 AM »

8/19

Strength
Squat - 1x8@65% 1rm, 1x8@70% 1rm, 1x6@80% 1rm, 1x6@85% 1rm : 245x8, 265x8, 300x6, 315x6

Front Squat - 1x5@60% 1rm, 1x5@70% 1rm, 1x5@75% 1rm, 1x5@80% 1rm : 155x5, 175x5, 190x5, 205x5

Skill
-1 minute ME Muscle-Ups : 10

Rest 2 minutes

-EMOM x 5: 1 Strict Muscle-Up : done

Rest 1 minute

-1 minute ME Muscle-Ups : 6


Conditioning
4 rounds for time:

-40′ Handstand Walk
-25 Butterfly Pull-Ups
-40 Unbroken Double-Unders

Time : did one round just to test out the heel - 4:58

Comments


Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #404 on: September 15, 2013, 05:33:21 AM »

8/21

Olympic
7 x 3-Position Snatch – Low to High – AHAP – E90S : 115, 115, 115, 115, 115, 125, 125 (fail)

Strength
4×5 Touch and Go Push Press – AHAP – E90S : 125x5, 135x5, 155x5, 165x5
4×5 Pendlay Row – AHAP (use straps) – E90S : 225x5, 5, 4, 3

Conditioning
- Row 2K at conversation pace : did not time it.

Comments
 - The three positions for snatch (in order of execution) are: 1) Ground, 2) Hang: Just above the Knee, 3) Hi-Hang: From the pockets.
- I felt weak as shit doing the snatch.  I just didn't feel it today
- The push press must be touch and go: reload on the way down and explode directly into the next rep. For a set to count, all 5 reps must be touch and go.
- The Pendlay Row, make sure to RESET for each rep. The PR is supposed to mimic your clean exactly: start like you would for a clean, execute the first pull and then row the bar to touch your torso

Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z.  Y & Z refer to the first and second exercise.  Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise.  EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute.  Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #405 on: September 15, 2013, 05:43:44 AM »

8/22

Strength
Back Squat – E3M - 1x10@60% 1rm, 1x10@65% 1rm, 1x8@70% 1rm, 1x8@75% 1rm : 225x10, 245x10, 265x8, 280x8

Front Squat – E2m - 1x5@60% 1rm, 1x5@65% 1rm, 2×5@70% 1rm : 155x5, 165x5, 180x5, 5

Skill
EMOM for 10mins: 4 HSPU @ 2×45/1×45 to AbMat - done

Conditioning
1)
-Row Sprint 250m
-10 Burpees to 10# Plate
-10 KBS @ 32kg
-10 Burpees to 10# Plate
-10 KBS @ 32kg

*Rest 3 Minutes

2)
-Run Sprint 200m
-10 Burpees to 10# Plate
-10 KBS @ 32kg
-10 Burpees to 10# Plate
-10 KBS @ 32kg

*Rest 3 Minutes

3)
10-8-6-4-2:
-KBS @ 32kg
-Burpee to 10# Plate

*Rest 3 Minutes

4)
-Row Sprint 500m

*Rest 3 Minutes

5)
-Run Sprint 400m

Times : 1) 3:45, 2) 3:25, 3) 3:48, 4) 1:35, 5) 1:54

Comments
- HSPU are done with with 2×45# bumpers under each hand. Plates must touch both the wall and the AbMat between the plates.
- This is a FUCK LOAD of conditioning stuff.  Talk about getting my ass handed to me.  Each of the 5 sections is to be done AFAP – in other words: ALL-OUT SPRINT
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #406 on: September 15, 2013, 05:50:03 AM »

8/23

Skill
EMOM: Muscle-Ups: (1) 4, (2) 3, (3) 2, (4) 4, (5) 3, (6) 2, (7) 4, ( 8 ) 3, (9)2

Strength


Conditioning
For Time:

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Time : 12:56

Comments
- You must attempt to complete all MU sets in the prescribed set and rep scheme above. Min 1 = 4 MU. Min 2 = 3 MU. Min 3 = 2 MU… Etc. if you cannot complete as Rx, hit sets that you know you can hit. Keep “failed reps” to no more than 3. This should take 9 minutes.
- I used 135# for the conditioning as I wasn't feeling great in the shoulders.
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Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #407 on: September 15, 2013, 05:54:58 AM »

8/24

Another 'off day' where I go in and work with people.  I end up doing shit.  I don't know whats wrong with me.  HA HA.  Oh well, it wasn't anything to write down as I just did mobility work and light olympic work.
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #408 on: September 15, 2013, 06:05:13 AM »

8/26

Olympic Lift

Strength
Back Squat - 1x8@65% 1rm, 1x8@70% 1rm, 1x6@80% 1rm, 1x6@85% 1rm : 245x8, 265x8, 300x6, 315x6

Front Squat - 1x5@70% 1rm, 1x5@75% 1rm, 1x5@80% 1rm, 1x5@85% 1rm : 175x5, 180x5, 205x5, 215x5

Skill
5 X 1 Minute ME HSPU
6, 4, 3, 2, 2

Conditioning
1 Minute ME Strict Pullups : 18
1 Minute ME Strict Ring Dips : 20
1 Minute ME Deadlift @ 225 : 24
1 Minute ME Push Jerk @ 95 : 23

*Rest 2 Minutes*

4 Minute AMRAP: Cindy
5 pullups
10 pushups
15 squats

*Rest 2 Minutes*

1 Minute ME Strict Pullups
1 Minute ME Strict Ring Dips
1 Minute ME Deadlift @ 225
1 Minute ME Push Jerk @ 95

Comments
- Rest as needed between sets of the HSPU. Each set is a 1-minute AMRAP. Put 3 x 45′s under each hand. Plates must touch both the wall and the AbMat between them.
- I ran out of time and was only able to do the first section of the conditioning.
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #409 on: September 16, 2013, 05:30:43 AM »

8/27

Olympic Lift
7 x 3-Position Clean + 1 Jerk – AHAP – E2M : 115, 135, 145, 165, 165, 185 (miss)

Strength

Conditioning
Run 800m, Rest 3 Minutes : 4:31

Run 600m, Rest 2.5 Minutes : 3:18

Run 400m, Rest 2 Minutes : 2:10

Run 600m, Rest 2.5 Minutes : 3:29

Run 800m : 4:38

Comments
- The three positions = Floor, Hang (just above knee), Hi-Hang (Pockets). The jerk is a split jerk.
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Getbig V
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« Reply #410 on: September 17, 2013, 06:40:06 PM »

how ya feeling overall,u been at this yr or so now,joints ok?deadlift vid u looked like no issues.we are similar in terms of training we keep going ,never miss a beat,get around life's day to day but training time is the escape and keeps us young .keeps our life in order some how lol..
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #411 on: October 07, 2013, 05:06:05 AM »

8/29

Strength
Back Squat – E3M – 1x8@65, 1x8@70, 1x8@75, 1x8@80 : 245x8, 265x8, 280x8, 300x8

Front Squat – E2M – 1x5@60, 1x5@65, 2×5@70 : 155x5, 165x5, 180x5, 5

Skill
E30S for 5 Min (10 Total Sets): 2 Muscle-Ups

Conditioning
50 25 Double Unders

3 Rounds:
-10 Hang Power Snatch @ 140
-10 Burpee Over Bar

50 25 Double Unders

Rest 3 Minutes

50 25 Double Unders

3 Rounds:
-10 Dual Russian KB Swings @ 24kg
-10/10 KB Snatch @ 24kg (single KB)

50 25 Double Unders

Comments
- For the muscle-ups, if you miss on any set, reduce the number of reps you are shooting for. For example: You hit 2/2 for the first 5 sets, but on set 6 you can only get 1. For sets 7, 8, 9, and 10 you will ONLY attempt 1 muscle up.
- The conditioning is essentially two different conditioning pieces with a 3-minute rest in between. You should have ONE time for this conditioning session, however – I would like to also note your splits for the first half and the second half. The dual russian swings should be executed to face-level. The KB snatch should be done in a manner that you do 10 on each arm on each round.
- I am still dealing with the issue of my heel and calf so I cut the number of double unders down.
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #412 on: October 07, 2013, 05:10:12 AM »

8/30

Skill
3 RNFT:

-30′ HS Walk
-10 Wall Squats
-ME L-Sit Hold on 2 x 45# Bumpers

Conditioning
“Helen”

3 RFT:
-Run 400m
-21 KBS @ 24kg
-12 Pull ups

Time : 12:01

Comments
- The handstand walk is a bitch.  There are times I have it...and times I can't get more than 3' without falling.
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #413 on: October 07, 2013, 05:18:52 AM »

9/2

Strength
Back Squat - 1x8@65% 1rm, 1x6@75% 1rm, 1x4@85% 1rm, 1x4@90% 1rm – E3M : 245x8, 280x6, 315x4, 335x4

Front Squat 1x5@70% 1rm, 1x4@80% 1rm, 1x3@85% 1rm, 1x3@90% 1rm – E2M : 175x5, 205x4, 215x3, 230x3

Skill
EMOM  X 10:

-5 KBS @ 32
-4 HSPU w/ 45# plate & AbMat

Conditioning
3 RFT:
-5 Power Clean @ 155
-10 Burpees

Time : 3:38

-Rest 3 Minutes-

3 RFT:
-5 Shoulder to Overhead @ 155
-10 Burpees

Time : 3:39

Comments
- The conditioning kicked my ass HUGE.  I did lower the 'prescribed' weight to 155 from 185.  I knew I am not  at the point of being able to use 185 yet.
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #414 on: October 07, 2013, 05:22:17 AM »

9/3

Olympic
7 rounds of the following complex:

-1 Snatch Deadlift
-1 Hang Snatch Pull (from just above the knee)
-1 Hang Snatch
-1 Overhead Squat: 3-Count Pause In Absolute Bottom

Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00).

Weight : 85, 95, 95, 115, 115, 125, 130

Conditioning
20-minute AMRAP:

-20 Piston Press with Dual KB’s @ 16 Kg
-15 Russian Swings @ 32 Kg
-5/5 Bent Over Single Arm KB Row @ 24 Kg
-150m Front Rack Carry @ 95#
-150m Plate Pinch Carry @ Dual 25#

3rds + 75yd front rack carry

Comments
- My forearms were SMOKED on this one.  I did it with some friends and one of them said "we should easily get 5 rds".  I laughed and said we would be lucky to get 4.  That plate pinch was no joke.
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #415 on: October 07, 2013, 05:26:46 AM »

9/6
Strength
Back Squat – E3M – 1x6@65% 1rm, 1x6@75% 1rm, 2x6@80% 1rm : 245x6, 280x6, 300x6, 6

Front Squat – E2M – Stay on the Clock - 1x5@60% 1rm, 1x5@65% 1rm, 2x5@70% 1rm : 155x5, 165x5, 185x5, 5

Skill
EMOM X 10

10 Double Unders + 2 Muscle Ups

Conditioning
5 rounds for both TIME and REPS:

-200m Sprint
-ME Pullups
-Rest 2:1 (Rest:Work)

1) 1:26 + 13
2) 1:20 + 10
3) 1:22 + 8
4) 1:12 + 8
5) 1:07 + 8

Comments
 - For the skill, you have 30 seconds to complete the DU and the MU. At 30 seconds, stop where you are and rest for the next 30 seconds.
- My sprinting was shit.  Hard to run when you feel you have a nail being driven into your heel with each step
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Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #416 on: October 07, 2013, 05:29:56 AM »

9/7

Olympic
7 rounds of the following complex:

-1 Clean Deadlift
-1 Hang Clean Pull (from just above the knee)
-1 Hang Clean
-1 Push Jerk

NOTES: Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00)

135, 165, 165, 175, 175, 185, 195

Conditioning
“Grace”

30 Clean & Jerk @ 135

Time : 4:08

Comments:
- For the conditioning, the Clean and Jerk means ground to overhead with contact at the shoulder. No snatch allowed. Power Clean is allowed. Push press or push jerk also allowed.
- Doing the conditioning after the olympic lift today was easy.  The olympic actually prepped me for it.  I was surprised at how fast I got it done.  I know with better hip explosion I will be faster, but this was way easier than my first time.
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Getbig V
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« Reply #417 on: October 07, 2013, 05:39:51 AM »

4X WEEK THIS TRAINING?
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #418 on: October 07, 2013, 12:01:10 PM »

4X WEEK THIS TRAINING?

Still 5.  Mon/Tue/Thu/Fri/Sat
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Getbig V
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« Reply #419 on: October 07, 2013, 12:10:09 PM »

Still 5.  Mon/Tue/Thu/Fri/Sat
Cool...GOOD TO SEE EVERYTHING GOING AS DESIGHNED,MINUS FEW ACHES AND PAINS,YOUR A PRO JUST ROLL WITH IT..
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #420 on: October 09, 2013, 10:36:57 AM »

Cool...GOOD TO SEE EVERYTHING GOING AS DESIGHNED,MINUS FEW ACHES AND PAINS,YOUR A PRO JUST ROLL WITH IT..

Well, partially as designed.  I have to scale some of the things that are written because of my age/experience...but for the most part I do it as written.
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #421 on: October 09, 2013, 10:43:33 AM »

9/9
Strength
Back Squat - 1x6@70% 1rm, 1x6@80% 1rm, 1x3@90% 1rm, 1x2@95% 1rm : 265x6, 300x6, 335x3, 355x2

Front Squat - 1x5@65% 1rm, 1x4@75% 1rm, 2×4@80% 1rm : 165x5, 190x4, 205x4, 4

Skill
8 rounds: 20 seconds on, 20 seconds off: alternating between the following two movements:

-Double Unders single jumps
-Nose & Toes Handstand Hold

Conditioning
20-minute AMRAP:

-10 Dual KB Clean & Press @ 24kg
-24′ Handstand Walk
-10 Strict Pull-ups

4 rounds + 1 pullup

Comments
- The handstand walk sucked.  After the nose/toes hold my shoulders were fried.
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Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #422 on: October 09, 2013, 10:47:52 AM »

9/10

Olympic
7 rounds of the following complex – AHAP – E90S

-1 Snatch Deadlift w/3-count pause just above the knee
-1 Hang Snatch from just above the knee
-1 Snatch Balance w/3-count pause in absolute bottom

95, 115, 115, 115, 125, 125, 130

Strength


Conditioning
6 X 250m Row Sprint – R2M

Notes: Rest exactly 2 minutes between efforts. All efforts should be at 100%

1.  48.3 sec
2.  45.3 sec
3.  44.0 sec
4.  44.5 sec
5.  46.1 sec
6.  42.8 sec

Comments
- The rowing takes more out of you than you think.  The two minutes go by so damn fast.  The last sec I mentally told myself to dig in and not even think about the exhaustion. I was sucking wind for about 15 mins afterwards
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Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #423 on: October 09, 2013, 10:52:32 AM »

9/12

Strength
Back Squat – E3M 1x4@75% 1rm, 3×4@80% 1rm

Front Squat – E2M 1x5@60% 1rm, 1x5@65% 1rm, 2×5@70% 1rm

Skill
EMOM x 10 Minutes:

Min 1: 1 Muscle Up
Min 2: 2 Muscle Ups
Min 3: 3 Muscle Ups… Etc

*Score is total MU.
 
Score :

Conditioning
3 RFT:
-Run 400
-15 KBS @ 32kg
-12 Toes To Bar
-9 Burpees

Time : 12:38

Comments
- For the MU sets add one MU every minute on the minute until you fail. When you fail, start over again at 1 MU. Ex: I get to minute 6, and I get 5/6 muscle ups. At the start of minute 7, I start over again at 1 MU, and add 1 MU EMOM until I fail again. I Then start over again at 1 MU.  The MU must be continuous in the set.  No starting and stopping.
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Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #424 on: October 09, 2013, 10:58:19 AM »

9/13

Olympic
7 rounds of the following complex – AHAP – E90S

-1 Clean Deadlift w/3-count pause just above the knee
-1 Hang Clean from just above the knee
-1 Split Jerk

155, 175, 175, 185, 185, 205, 215

 Conditioning
“Karen”

For time: 150 Wall-Balls @ 20/14 to a 10′ target.

Time : 8:33

Comments
- I got about 40 of them done before I had to take a break.  This was the first time I ever did this conditioning workout.  Can’t wait to do it again…FUCK
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