12 September 2016 – WeightLift(ed)

Yup. Its been forever. I have been training though, just not blogging about it.

Alot has happened since my last post. Had some good goals set, which included getting a sub 25 on the 5km.Managed to achieve that in the dead of winter which was pretty cool. But after that, kinda fell off the wagon and lost a bit of that fitness. That regression caused other goal related activities to suffer. Which wasn’t great.

I’ve realized that this is a really important part of my goal setting (motivation) process so it needs to be done again. Here’s what went down.

@ 50 kg

5 min EMOM
3 Deadlift
2 Power Clean
1 Front Squat

10 min EMOM
4 Deadlift
3 Power Clean
2 Front Squat

10 min EMOM (added 5kg = 55kg)
4 Deadlift
2 Hang Squat Clean


@ 40kg

3 Rounds:
Max Strict Press
Max Push Press
3 Split Jerk

So the aim of this exercise was to fatigue the shoulders, to give the illusion that you’re split jerking a heavy weight when you’re actually not. It really does feel like it’s super heavy. So it’s great for getting the body ready for heavier weights going forward.

After the 1st round you really feel it.

Round 1:
5 strict press
5 push press

Round 2:
5 strict press
5 push press

Round 3:
4 strict press
4 push press

Really effective workout. Posture has improved drastically as well since then.


21 September 2015 – Running Heavy

Back squat
Find your 5RM (100kg)(failed on 110kg)

10 hang snatches (50,30)
400m run with medicine ball(10,7) +5 squats every 100m
10 Hang Squat Clean Thrusters (Cluster)
400m run w/ MB+ 5 squats every 100m
10 Sumo Deadlift High Pull
400m run w/MB + 5 squats every 100m
10 bar facing Burpees bar jumps

Level 2- (40,25)
Level 1- (30,15)



Time: 13:52 (L2)

6 August 2015 – Bars, Bruh

Deadlifts Bench Press
1×8 65% (40kg)
1×8 70% (40kg)
1×6 80% (45kg)
1×6 85% (45kg)


5 Rounds
400m Run
3 Bar Muscle-ups
6 Hang Squat Cleans (70,50)
9 Box Jump Overs
Level 3- (60,40), 1 muscle-up
Level 2- (50,30) 6 pull-ups, 6 dips
Level 1- (40,25) 6 modified pull ups, 6 dips

Time: 25:00 (50kg/Assisted Bar MU)


Felt a bit flat after last nights workout, but I’m glad I went this morning. 🙂 Did yesterdays WOD at the gym last night as traffic didn’t allow me to get to the box in time. Swopped the 100m run for 12 Pushups and found a dark corner at the gym. Had idea what my time was. Also did alot of stability work on my shoulder (Wall walks, kettle bell movements).

Tried to pace myself on this one, but a slight niggle in my right calf slowed me down on the run (perhaps from the double unders earlier this week). The bar muscle ups went well, I can feel the muscles in the injured region worked hard on those assisted MU’s. Thanks to Laruchke who pushed me on the last couple of runs – much appreciated!