short endurance session.

Feb. 22



One arm snatch by one of the greatest Russian lifter ever produced. If you don't know his name you would never understand.

Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.

Dan Gable

WO du jour:

Rowing warm up: 2000 meters. Bands light kettlebells.

10 sets of 5 Kettlebell squat snatch lift with 12kg

10 sets of 6 reps dips on bars.

5 min GS push press 16kg.

5 min GS snatch 16kg.

5 min long cycle 16kg.

all three sets were done with 2.5 min each arm with no rest between sets or exercises. 15 min without setting the kettlebell down. It really felt good when I stopped; go figure.

Feb 21th.






These solders are performing what appears to be thrusters. Its a great exercise, I only wish they did that when I was in the military.




WO du jour:

warm up up with Indian clubs, battling ropes, and bands.
1 leg platform squats: 20 reps or so on very high box.
40lb one arm squat snatch. 40 reps
40 reps L sit pull ups: that took a lot of time as I can only do 2 or 3 at a time.