| A | B | C | D | E | F | G | H | |
|---|---|---|---|---|---|---|---|---|
1 | Interim week | Yay | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday |
2 | Yay | time allotment | 9/10 | 9/11 | 9/12 | 9/13 | 9/14 | 9/15 |
3 | Villain quotes | All day long | Under the strain of this continually impending doom and by the sleeplessness to which I now condemned myself, ay, even beyond what I had thought possible to man, I became, in my own person, a creature eaten up and emptied by fever, languidly weak both in body and mind, and solely occupied by one thought: the horror of my other self. | You are not special. You’re not a beautiful and unique snowflake. You’re the same decaying organic matter as everything else. We’re all part of the same compost heap. | Come, you spirits That tend on mortal thoughts, unsex me here, And fill me from the crown to the toe top-full Of direst cruelty. | If Mr. McMurphy doesn't want to take his medication orally, I'm sure we can arrange that he can have it some other way. But I don't think that he would like it. | I tell you, Winston, that reality is not external. Reality exists in the human mind, and nowhere else. Not in the individual mind, which can make mistakes, and in any case soon perishes: only in the mind of the Party, which is collective and immortal. | Look at that subtle off-white coloring. The tasteful thickness of it. Oh my God, it even has a watermark... |
4 | Warmup | 5 min | Improv | 3 rounds: 10 kip swings, drinky bird, 5 reverse burpees | 3 rounds: bar hang, 10 squats, 30 sec jump rope | 3 rounds: 3 clean bar warmups, inchworm, 5 burpees | 3 rounds: 5/5 hip touches, 5 shoulder presses, 2 laps grapevine | 3 rounds: 3 snatch bar warmup, bear, 10 sit ups |
5 | Skill | 5 min | Improv | Lacrosse ball glute smash | Shoulder band stretches | High hang clean | lacrosse ball pec smash | High hang snatch |
6 | Strength | 15 min | Improv | 5x5 sumo deadlifts | Every 90 sec for 12 min: 1/1 turkish get ups | Every 90 seconds until failure: Clean (add 10 pounds every round) | 5x5 push presses | Every 90 seconds until failure: Snatch (add 10 pounds every round) |
7 | Workout | 15 min | 2 drinks of formula: 15 toes to bar, 50 jump rope, rest 90 sec. 15 med ball burpees, 21 over/unders, rest 90 sec | Don't talk about the tabata mashup: squats, push ups, box jumps, sit ups | 3 Rounds without naming the play: 11 Broad jumps, 15 wall ball sit ups, 13/13 snatch grip barbell overhead lunges, 2 min rest | Escape the asylum: 100 jump rope, 21 kipping pull ups, 300m run, 2 min rest, 15 handstand push ups, 21 med ball cleans, 300m run | 12 minute AMRAP of perpetual war: 19 supermans, 8 kb swings, 4 reverse burpee box jumps. | Down the ladder of sanity: 10,9,8,7,6,5,4,3,2,1: thrusters, push ups. |
8 | Ending | 5 min | Improv | Hurdler's stretch, pidgeon | forward bend, logs on the fire | Death stretch | Boxed Pigeon | cobbler's pose, plow |