The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running, burpees, and squats.
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6am (day 3)

Clean drills to 90 x 3. Practice putting all the movements together. Will get it eventually.

WOD 4 rounds of
400m run
10 Burpees
20 Squats


Need to work on my cardio me thinks. ;)

Press Reset to 5R@110

4 rounds of
400m run
10 Reverse Burpees
20 Squats

14:30 - Running felt so good yesterday with those nice short 200m - not so much today.
Daily Squat
1 x 135, 225, 275, 315

Deadlift 1RM (RESET)
205, 245, 285, 325, 350, 370

WOD: 4 rounds of
400m run
10 Burpees
20 Squats
Time: 9:46

I need to work on my running... brutal :(

Nice work 7am!
Saturday morning run starts this week.
Time- 9am.
Distance- 3km. (Or modified)
Leave from gym.
All levels :)
Finish with group stretch.
Bring a friend or dog if you would like.


Daily squats 145x1, 170x1, 190x1, 210x1

power snatch all sets @ 65lbs x 3 (working on technique)

power cleans all sets @75lbs x 3 (working on technique)
Warm up
Daily squat to 170x1 PR. Yes!!!!

Bench to 83x5.

4 rounds of:
200m run
10 burpees
20 squats

3 rounds at 13:41.

Great work nooners!!!
Have a great day!!!
Hot Tub/Stretch. CFWUx2. Front Squats 135x3.

Bike home. Played with the Randall Pandall. Biked back and found myself on trails I didn't even know existed. Was slow out there but got in a total of 28km.
WU x 1

Cleans to 145# x 3

4 Rounds of:
400m run
10 burpees
20 squats

10:44 .... legs are toast .. tomorrow looks like a hot tub and yoga day.
Snatch to 95x3

Clean and Jerk to 165x3

Early pull on everything tonight. Heels and patience.
Warm up
Snatch (93x1)x3, Cleans (143x1)x3, Front Squats 195x1 & a 800m Run to test my foot, yay!
After more than a week of missing all my lifts I am extremely happy with today.
Deadlift to 200 (5 x 85% of PM 235)

4 rounds of:
25 situps
10 pushups
10 kettlebell swings (1.25 pood)


A beautiful day and a great workout everyone!
12PM: clean 305x1x3, front squat 365x1. Some day I will clean this. Calves wicked sore from yesterday's massage and gave me trouble from the start.