My Workouts This Week 2.0 | Day 16

Once again, I hit some nasty workouts this week with Jade & Gary. Try them at you own risk…

Workout 1

Strength Movement: Snatch 5 (sets) x 1-5 (reps)

Met Con: As many rounds as possible in 15 minutes

  • Bear Complex (3x) – With a heavy-ass barbell, do the following: Deadlift/Power Clean/Front Squat/Push Press/Back Squat/Push Press — That’s one rep.. Do 3
  • Burpees (6x)
  • Wall Balls (9x)


Workout 2

Strength Movement: Deadlift 5 (sets) x 1-5 (reps)

Met Con #1: As many rounds as possible in 10 minutes

  • Hand Stand Push ups (5)
  • Sit-ups (5)
  • Air Squats(5)

Met Con #2: As many rounds as possible in 10 minutes

  • Pull-ups (5)
  • Toes-to-bar (5)
  • Burpees (5)

There’s two halves.  # Half of the time I’m full of positivity and possibility. I’m calm, cool, and collected. I’m confident and carry a certain swag with me. Smooth words roll off my tongue, and all my jokes hit with precision. # I feel motivated and inspired. I feel connected. I feel so much love and support from my people. I feel strong, in control, and EWOP (everything works out perfectly) is the motto. # It’s the side that I introduce to others. The side I show on social media.  And it’s 100% me # Then there’s this other half. It’s also 100% me.  # It’s when I’m feeling lonely, scared, or unsure of myself. It’s the side of fear, insecurity, & self-doubt. It’s embarrassing, mentally soft, and shameful. # It’s the little voice in my head that tells me to quit “playing” entrepreneur and get a “real” job. With a 401k and dental plan. It’s the side of me that’s still a goofy kid inside, just wanting to play football and basketball with my friend Big Al in the cul-de-sac, fighting against the side that says to grow up, be mature, show professionalism, and “be realistic.” # I push this darker side of me down, I rarely show it to those closest to me. If I do, it means I really trust them.  This is dangerous. Social media is great in a lot of ways, but causes us to hide this shadow of ours more and more. # Carl Jung, the psychologist, is the one who identified this “shadow.” It’s the weaknesses, shortcomings, and imperfections of ourself. # It’s the part of us that we leave out of social media and sometimes out of our real lives. No wonder so many of us feel like islands to ourselves.  # The more we deny and push this side of us away, the harder it hurts us. The stronger it becomes. # So not only is it normal to have these imperfections, it’s healthy. It’s HUMAN. Welcome to the club. It’s inspiring. # We all poop, fart, get dirty, have insecurities, make mistakes, and change our minds. If you pretend that you don’t, it will only make the shadow stronger and heavier. # Acknowledge it. Express it. Then keep moving forward in spite of it. Keep trying, keep moving, and remember, it’s “cool” to be human

A photo posted by Danny Coleman (@djcoley11) on

Workout 3

Met Con #1: As many rounds as possible in 10 minutes

  • Do an Up-chain: Start with one rep, then do 2, then 3, then 4, etc.. See how high you can get in 10 minutes
    • Wall-balls
    • Kettle bell Swings
    • Sit-ups

Met Con #2: As many rounds as possible in 10 minutes

  • Box Jumps (10)
  • Walking Lunges (20)
  • Jump Rope (40)

Screenshot 2016-06-10 14.38.43


Workout 4

Strength Movement: Bench Press 5 (sets) x 1-5 (reps)

Met Con: Alternate 1 minute on, 1 minute off (20 minutes total; 10 rounds)

  • Deadlift (3)
  • Power Cleans (3)
  • Push Press (3)

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.