Lifestyle, Humour, Health & Mindset

Monday, December 7


800m; 0:15 Rest
600m; 0:15 Rest
400m; 0:15 Rest
200m; 0:15 Rest
5 x 400m @ mile PR pace (1:29); 1:00 Rest
Rest 3:00
5 x 400m @ mile PR pace(1:29); 1:00 Rest
Rest 3:00
200m; 0:15 Rest
400m; 0:15 Rest
600m; 0:15 Rest
800m; 0:15 Rest

Total: 8000m

This was most definitely the hardest endurance sesh we have done in a long time. It was legit really really hard to hit my target, the lactic acid burn in the legs was severe. I kind of fell apart at the end and narrowly missed my target on the last round. What I have learned from the last few weeks….I will never run a 6 minute mile. How the fuck did I run a 1:08 400m at Sweatfest….adrenaline??? 



EMOM x 8 – Work to a heavy snatch
1@95, 100, 105, 110, 115, 120, 125, 130#

Was nice to hit 130# tonight, haven’t hit that in a while. I didn’t finish my pull obvi, so I ended up diving under the bar pretty low. I really need to figure this shit out if I ever want to lift heavier weight…oh, and well, I also need to learn how to stand up out of the squat.

Squats 5×5 @72%

Strict Press 5×5 @72%

20ft Hand-over-Hand Sled Pull @ 330#
20ft Prowler Push @ 180#
6 Giant Sets


21 Power snatch@95#
21 Burpees over the bar
15 OH squats@95#
15 Burpees over the bar
9 Squat snatch@95#
9 Burpees over the bar
Time: 10:11

This was hard. I took really long rests, much longer than was probably necessary. The 21 power snatch was the worst part.


15×1 Ring muscle ups

2×5 Strict dips
1×5    Strict pull-ups

Was happy to do some muscle ups today. They were not great…tbh I struggle soooo much with grip. I just can’t seem to get a good grip on the rings, I don’t know how I will ever hold on for multiple. 


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