3 Dec 2017

5×5 back squat @315 resting as needed.

4 sets of glute ham raises 15,12,12,12

Tabata jumping lunges

10 min row: 193 cals

29 Nov 2017

4 mile soft sand run in boots and pants 41:25 (legs felt HEAVY from yesterday)

Going back and fourth playing with the kids and doing sets of pull-ups for probably 10 sets. 18,12,10,8,8,8…

28 Nov 2017

snatch double at 205 then missed a few doubles at 215.

Clean and jerk doubles x 3 at 245

Back squat 315 x 3, 335 x 3 and x 2, 315 x 3

Amanda 5:56 (felt really fatigued from high volume upper body accessory work yesterday)

25 November 2017

Just some workouts I’ve been recording on my phone here and there.

Early 2017

150 wall balls @ 30
12:39

18 Mar 2017

40 DU
6 thrusters @ 155
40 DU
12 thrusters @ 135
40 DU
24 thrusters @ 115
40 DU
48 thrusters @ 95
13:31

3 rounds 25 cals assault bike and 25 power snatches @ 75
9:52

27 Mar 2017

6 rounds 25 wall balls 200 meter run with 20LB vest and 20LB ball.
13:12
21 June 2017
12:08
12 October 2017
11:52

1 April 2017

15-12-9 squat cleans @ 135 and toes to bar
6:21
10 July 2017
5:36
14 November 2017
4:58

10 July 2017

75 snatches @ 75
4:31

3 rounds 12 cal assault bike and 12 burpees
4:01

Aug 2017 benchmarks

10 ring muscle ups
75 GHD situps in 5:02
1 mile run 6:42
15 strict handstand pushups
1 minute chest to bars 29

November 2017

30 D-Ball over the shoulders @ 150
4:48

McGregor VS Diaz 2

I gotta say even though McGregor earned his “redemption” against Diaz, I still feel on some level he got punked. He lost some of his magic when during the third round he was literally walking away from Diaz with his back turned to him and his hands on his hips. It was a clear sign that he didn’t want anything to do with the fight anymore. To top it off I think he knew he was ahead on the cards and just gave up during the fifth round. Its difficult to demand so much attention and talk so much shit when you end a fight on your back getting beat up.

I for one vote for McGregor to go back to 145 and defend the title against Aldo. I really think that knockout was a fluke and I’d like to see them try it again. I’m not saying I think Aldo will win but I think it will be a much better fight this time.

March 1 2016

9-7-5
Muscle ups and squat snatches @ 135

10:48

4 rounds
20 deadlift @225
10 alternating dumbbell squat snatches @45
5 32in box jumps

9:59

In between sessions
Handstand practice

Session 2
6 rounds
10 clean and jerks @135
10 burpees box jump overs
10 tire flips

25:48

Session 3
4 rounds of 500m row with a 2:1 rest to work ratio
Round 1 1:41.6 (warm up at 90%)
Round 2 1:36.9
Round 3 1:40.7
Round 4 1:39.7