Sunday, October 11, 2015


Long, unplugged hike

60 min complete @Ault Park 


A. Squat clean clusters, 5x1.1 moderate/tough, :10 between singles, 2:30 rest
B. 1&1/4 front squats, 1-1-1-1-1; 2:30 rest
C. Weighted glute-ham raises, 3x4-6, 20x1; :90 rest
Not for time:
800m sled drag, moderate

A. 160-170-180-190-200
B. 190-200-210-220-225 (then hit a 235 front squat PR, just for fun)
C. complete w/12#
complete w/90# on sled

Another good day of training! 

Squat cleans were SO MUCH BETTER than last Saturday. Last week was definitely a result of bad diet, travel, and lack of sleep. These were much easier today. I worked up to 200 and both reps were pretty easy, here's the video. I can definitely go heavier. 

Front squats felt great today! I worked up to 225 and it's only 5 pounds under my front squat PR so I went for 235 because I knew I could hit a PR. And I did. And it was easy. Here's the video. I went for 245 because 235 was so easy but I failed it. I know I could at least hit 240, I can get it next time. 

Weighted glute-ham raises were fine, these are getting better. Stuck with 12# for all sets.

Sled drag was decent, I just don't care for these very much. Luckily, Heather was a good bro and did the sled drag with me so time went by much faster. 


4 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice, include anything Balza gave you

A. Clean pull, 1-1-1-1 @230; 2:00 rest
B. Snatch-grip deadlift, build to a heavy triple, 31x1
C. Sled drag, 6x30m very heavy grind indoors; :90 rest
4 sets:
400m run @same pace as last week
2:00 rest


A. complete
B. 185
C. complete w/220# on sled

Pretty solid day!

Clean pulls were a lot better than two weeks ago, I took more time to build up to working weight and I was able to get the bar a lot higher on the pulls. 

Snatch grip deadlifts were easy, I mostly just called it because my thumbs were on fire. 185 was relatively tough-ish, the tempo got a bit spicy on the third rep. I'm definitely enjoying all the snatch deadlifts/snatch pulls, it's building my confidence for the moment when I can finally pull the bar off the ground and go overhead. 

Sled drag was also better than two weeks ago, not sure why. I was able to move the sled a lot more efficiently today. 

400m repeats were pretty terrible. Dammit. I felt so heavy and my legs felt like they had been dipped in concrete. I was so winded after just the first run. I hate that. I definitely don't feel as lean/light as I did a few weeks ago. I've basically just come to accept the fact that I'm going to be on the heavy side until I can go overhead again and my volume gets back to normal. 

Blog Archive


Follow by Email