Workout:

A. Run 400
2 Sets with empty barbell:
Tall Muscle Snatch x 5
High Pull + Muscle Snatch (both from Power Position) x 5
Snatch High Pull + Snatch x 5

B. Every 2 minutes for 6 sets:
2 Snatch
Increasing weight each set

C. 12 Min Amrap:
40 Double Unders
10 Hang Power Snatch @95/65
10 Overhead Squat @95/65

Workout:

A. Run 400
3 Sets:
Inchworm x 5
Single leg RDL x 5 ea.
KB Windmill x 5 ea.
Swings x 10
Farmers Carry x 100 Ft @70/53

B. Every 2 minutes, for 16 minutes:
Deadlift x 2-3 reps
Increase weight each set

C. Every 4 Minutes Complete for 20 minutes:
Bike 15/10 Cals
15 Swings 70/53
15 V-Ups
15 Burpee

Workout:

A. Run 400
2 sets:
DB Weighted Dead Bugs x 12
Banded Bird Dogs x 12
DB Walking Plank Pull Throughs x 12
Prone Swimmers x 7
Behind the Neck Shoulder Presses from Prone position x 7 with PVC or Light Barbell ( I would start with the PVC)

B. 4 Sets: (Complete the three exercises then rest as needed)
Incline DB Bench Press x 6-8
DB Pullover 6-8
Barbell Curl x 6-8


C. 3 Rounds For Time:
Run 400
50 Air Squat

Have these emails helped anyone change their eating habits permanently, or do you change them for a short period of time and then revert back to your normal eating habits?
Have you tried to change them?
When you go out to eat is there a thought in your head that you should order something healthy, or do you just order whatever looks good on the menu?
Do you eat the bread on the table?
When you cook something at home is it usually something healthy, or just whatever you’re in the mood for?
Who thinks eating healthy is eating a salad?
Another fuckin scam. Just like the Fat Free Entenmann’s.
Who thinks eating healthy is not eating at all?
I believe that was a big thing when the models blew cocaine and starved themselves.
That quickly became a popular diet. Doy!
I don’t care, I’m just curious.
I am wondering if the only benefit to these emails is the benefit I get from Nick improving on my grammar.
Is your diet worse than my grammar? Cause then you got a fuckin problem.

Workout:

A. 3 sets with an Empty Barbell:
Tall Muscle Clean x 5
Tall Clean x 5
Hang Power Clean x 5
Front Squat x 5

B. Every :90 for 6 sets:
2 Cleans (Heavy as Fuck)

C. 21-15-9
Power Clean 135/95
Ring Dip
Toes to Bar

Look at this crap.
I ordered steamed Chicken and Shrimp from the Chinese restaurant and this is what I got instead.

Tiny pieces of Chicken and Shrimp battered in shit and fried in shit.
I peeled off the batter from these poor excuses for protein and this is what was left.
The crazy part is, people eat this!
Look at all that batter!
I’d be curious to know how much one’s blood sugar would rise after eating this, the batter itself is a fuckin meal.
How could they do this to someone?
This is an all out attack on one’s pancreas.
There should be a warning sign on the box when purchased.
“What’s in this box may have an adverse effect on your body, but who cares, you’re gonna eat it anyway”!
Just fuckin crazy

Workout:

A. Run 400
1 min Goblet squat hold
2 sets:
Squat sit and reach x 10
KB Side lunge x 10
Side Planks :30 ea.
Single leg Glute bridge x 10
Seated Hip Raise lift over KB x 10
Swings x 10

B. Back Squat
Five sets x 5 reps :03 eccentric/ :02 pause @50-60% (if you squatted last week, add 5 lbs.)
Work off your partner for rest
Your only rest is when your partner is going

20 Min EMOM:
Minute 1: Run 200
Minute 2: DB Snatch x 12 @60/40
Minute 3: :30 Hollow Rock
Minute 4: 5 Burpee Box Jump @30/24
Minute 5: 7 Strict Pull ups

Workout:

A. Run 400
3 sets:
DB Weighted Dead Bugs x 10
Banded Bird Dogs x 10
DB Walking Plank Pull Throughs x 10

B. Three sets with empty Barbell:
Clean Grip Romanian Deadlift x 5 reps
Hang Clean Pull x 5 reps
Hang Power Clean x 5 reps
Shoulder Press x 5

C. 5 Rounds For Time:
12 Deadlifts (135/95 lb)
9 Hang Power Cleans (135/95 lb)
6 Push Jerks (135/95 lb)

Workout:

A. Run 400
3 sets:
KB Goblet Squat hold (1 min)
KB Halo x 12
KB Around the world x 12
KB Single leg Romanian Deadlift x 12
KB Goblet reverse lunge x 12
KB Swings x 12

B. Every 8 Minutes for 24 Minutes:
400 Meter Run
500/400 Meter Row
400 Meter Run
Adjust the meters after the first run if you’re not getting enough rest.
You should get at least :90 rest.

Workout:

A. Run 400
3 Sets:
Inchworm x 5
KB Windmill x 5 ea.
Farmers Carry x 100 Ft @70/53
Scapular Pull ups x 5
Negative Pull ups x (:05 descent)

B. Superset the two working off a partner:
4 sets:
Barbell Bench Press x 6-8
DB Pullover x 6-8

C. Complete Every 3 minutes for 12 minutes:
Double unders x 50
Toes To Bar x 10 (sub 20 Ab mat Sit ups)
Clusters x 7 (Squat clean straight into a Thruster) @ 135/95

Do you have the same look as Francesca Christina Graziano (Marc and Mel’s baby) has after reading my emails and thinking, why the fuck don’t I just eat meat, chicken, fish, eggs and green vegetables?
Your look is probably worse, right?
There’s no way you’re that cute when you feel shame

Workout:

A. Run 400
3 sets (with empty barbell):
Tall Muscle Snatch x 5
Press behind the neck x 5
Snatch Balance x 5

B. Increasing weight every 2 sets, complete every minute for 10 Minutes:
1 Pause Snatch (below the knee and mid-thigh)


C. Every 5 Minutes for 20 Minutes:
Ski 250/150 Meters
12 Deadlifts @Bodyweight
12 Box Jump overs 24/20 (not get overs, jump overs)
Run 200

For those of you that don’t know these people, this is Kosta and Nony.
Strange names because they are from Greece.
Nicest people, Nony can be a little aggressive sometimes but nothing to crazy.
They just got back from Greece a couple days ago.
They were there for two weeks and both ate the same amount of food they normally eat and both lost weight.
How is this possible? Eat the same amount of food, probably more because they are on vacation and still lose weight?
Let me tell you why this is possible, because Europe doesn’t put all the shit in their food that we here in the U.S. put in our food.
Food Additives, pesticides, GMO’s, artificial ingredients, preservatives, dyes, and all the other chemicals that we use in our food, they don’t!
It’s nuts, really fuckin nuts! People travel to Europe and they lose weight, people travel to the U.S. and get fat and unhealthy.
We should be ashamed of ourselves
Genetically modified Organism, that’s what GMO stands for. What the fuck is that?
It doesn’t sound like something I want done to my food, not at all, no fuckin way.
We can’t even feed our own people properly and we’re worried about feeding other countries?
Have you seen the regular blueberries compared to what they call organic blueberries?
The difference in size is outrageous, they’re double the size!
Why can’t there just be big beautiful blueberries? Why are there two classes of blueberries?
Fruit was always plump and juicy, now there’s different sizes of the same fruit?
What the fuck happened to the regular blueberries? Seriously, I would like to know what kind of harsh conditions regular blueberries went through that they are so much smaller and shittier looking than organic ones.
Is this just a scam to make more money?
I would venture to say, yes it’s a fuckin scam.
Here’s another board room conversation. This one takes place at the U.S. Dept of Agriculture:
Yo, now that we figured out how to control the size of fruit, let’s really screw with them and make two different sizes and charge more for the big ones.
Un fuckin real!
Seedless watermelon? I still haven’t figured out how that’s even possible. Don’t fruits with seeds need to have seeds in them? And forget about how watermelon tastes now, it tastes like shit. Watermelon is no longer red and full of water, now it’s white and tastes like you’re eating the rind!
Even when you think you’re eating healthy you have no idea what the fuck you’re eating.
It’s absolutely crazy that this is taking place and it’s “normal”.
Is all this really for the sake of money?
Poisoning our own people just to make money?
Getting people addicted to harmful food additives just to make money?
It’s not even a drug!
I wanna know something.
If they say overeating is an emotional issue, what the fuck are all these people they’ve gotten addicted to these weight loss drugs doing with their emotions now?

Workout:

A. Run 400
2 sets:
1 min Goblet squat hold
Squat sit and reach x 10
KB Side lunge x 10
Side Planks :30 ea.
Single leg Glute bridge x 10
Seated Hip Raise lift over KB x 10

B. Back Squat
Five sets x 5 reps :03 eccentric/ :02 pause @50-60% (if you squatted last week, add 5 lbs.)
Work off your partner for rest
Your only rest is when your partner is going

C. 21-15-9
Cal Bike
Pull up
Burpee

I’m curious, who has actually made meat, eggs, chicken, fish and green veggies the cornerstone of their diet?
Anyone? Or are we still stuck on Bread and Grains being at the top of the pyramid?
This is not difficult at all. It’s really not, it wouldn’t be such an impossibility if the only nutritional information out there was just that, meat, chicken, fish, eggs and green veggies. But, it’s not.
They try to make you feel like eating well is one of the hardest things to do because if we all ate well and exercised people wouldn’t be spending so much money on the the shit in the middle of the grocery store. Ya know, the aisles you’re not supposed to be in, the aisles that have chemicals and sugar in attractive looking boxes with children’s cartoon characters on them.
That’s fuckin ridiculous when you think about that, what a fuckin manipulation.
It’s morally ok to manipulate little kids into eating shit? Of course it is, how else are we going to get people addicted to sugar if we don’t indoctrinate them at a young age?
That’s a conversation in the Kellogg’s board room.
Here’s how the rest of the conversation went …
Fred: But how are we goin to get the kids to try the cereal?
Boss man: We’re gonna put a giant fuckin rabbit on the box and call it Trix, kids will go crazy over the rabbit while the parents poison them.
Fred: But, why would the parents to buy the cereal if they know it’s crap?
Boss man: Here we go again, Fred, I’ve told you in the past, parents don’t want to cook for their kids, they would rather something convenient, like cereal!
Use your fuckin head, Fred!
It’s all a big fuckin game as long as we sell millions of boxes of cereal, I couldn’t give two fucks what happens to the kids.
Archie! Get in here and straighten Fred’s mind out, he’s gonna get us all in trouble with upper management if he keeps up with this nonsense.
This is true, I overheard it when I was working in the corporate sector, back in Atlanta circa 1979, Cereal marketing manipulation division.
Stay out of the middle aisles, they’re forbidden for anyone of any age.