Planned to go at 9am, but didn’t get up until 8:30 and that was only because I got a text from my Dad after DnD turned off on my phone. Guess I needed the sleep. Went to the 4:30 class instead.


  • 300m Row
  • Shoulder Pass Thrus
  • Bottom Squat Hold



  • 6×155#
  • 6×245#
  • 6×315#
  • 6×335#
  • 6×345#
  • 6×355#
  • 6×365#
  • 6×375#

Hadn’t done anything more than 205# since September 12th, especially with the back tweak in the middle of that period somewhere. Felt solid.


Thruster Attack!


Every 1:30 for 5 sets

  • 15 Thrusters (95#)

It was a fight, but made every round unbroken. It was actually easier than on Sunday when it was every 1:45, so that’s 1:00 of less rest overall. Shows how sick I must have still been. Really felt a burn in the quads, which were probably working a little extra after the deadlifts trashed the posterior chain.

That completes the 10 week thruster program. I’m glad it’s over! Next up is to test out “Fran”. I was planning to do it Sunday, but might wait until next Sunday to let my body fully recover. We’ll see how the next two days go. Over the 10 weeks I did a total of 2,263 thrusters (not counting warm-ups).


  • 100 Sit-ups

Went unbroken in 3:34. Not blazing by what I’ve done before, but was pretty tired after the deadlifts and thrusters.

After class I jumped on the Reverse Hyper for 3x10x230#.

Back to 9

Got a solid night of sleep and was up around 7:20 without needing to go back to sleep. So made it in for 9am.

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×195#
  • 5×205#
  • 5×215#
  • 5×222.5# (PR)


5 Sets

  • 10 Reverse Hypers (210#)
  • 10 Weighted GHD Sit-ups (10# MB)


Rowing Kalsu

  • 100 calorie Row
  • At 1:00 and EMOM perform 5 burpees (lateral) over the rower

Should have started the burpees from 0:00 I guess. Took me 7:52. Felt good to get in a morning workout!

Finishing Tabata

Had to take another rest day yesterday. This bug will not run its course! Got a ton of sleep last night, but woke up with a headache that hasn’t really gone away all day. Probably should have rested today too, but I’m stubborn. Out in the garage around 5:30.

Warmed up with an easy 2km on the Ski Erg in 9:35.9 and then did 10×45# and 8×65# thrusters.

3 Rounds

  • 3 Tabata Rounds
    • 20s Thrusters (80#)
    • 10s Rest
  • 30s Rest

Got 8 reps in every round, but didn’t have any extra go on the last round today. Just happy to be able to get the work in. Bumped down to 80# instead of the planned 85# with me being sick for the last week. Glad I did too.

Jumped on the Air Dyne (AD2) for 10 minutes and went 4.27km to cool down.


Feeling better today, but still not 100%. Super Sunday at 11am. Did some bottom squat holds and stretching to loosen up.


  • 5 Muscle Snatches (45#)
  • 5 Snatch Presses (45#)
  • 5 Muscle Snatches (75#)
  • 5 Snatch Presses (75#)
  • 3 Power Snatches (95#)
  • 2 Snatches (115#)
  • 2 Snatches (135#)
  • 2 Snatches (145#)
  • 2 Snatches (155#)
  • 2 Snatches (165#)
  • 2 Snatches (175#)
  • 1 Snatch (185#)
  • 1 Snatch (195#)
  • 1 Snatch (205#)
  • 1 Snatch (210# – PR)
  • Fail (215#)

I really wanted to hit some heavy snatches today and that I did. Felt great! Set the clock for 15:00 and started at 115#. After making 210# without trouble, I took a couple of extra minutes beyond the 15 minute clock to give 215 a try. I had it too, just too soft in the arms when I got to the bottom. I think I was surprised the weight was there. :-)

Did 5×135# and 5×165# Pendlay Rows to warm up.

5 Sets

  • 5 Pendlay Rows (185#)
  • 5 Evil Wheels

Time to start going with more weight for the rows. They are feeling solid. Those evil wheels really are evil. I’m already feeling sore in my upper abs.

10:00 EMOM

  • 7 C2B Pull-ups

Had to start breaking them up in the 8th round.

Thruster Attack

Schedule for the program is all messed up with being out sick for 4 days. Still looking to finish out the program this week and hit “Fran” next Sunday though. At this point I was feeling pretty wiped out. Did not expect things to end well.

Every 1:45 for 5 sets

  • 15 Thrusters (95#)

I got through the 5 sets unbroken, but wanted to stop in the last two. I could tell almost right away that it was going to hit me. Spent some quality time on the floor after picking things up. Stopped for a Mountain Dew on the ride home because I figured some sugar with help me feel better (for real). Didn’t think I was going to make it home. My whole body was sweating and I rushed in the house. Spent 5 minutes or so sitting on the bathroom floor just in case. Glad I got the work in though. 2 more thruster sessions!

Off the Couch

I spent the last 4 days mostly on the couch, sick. Needed to do something today to get moving.

Clean Pull + 2 Power Cleans

  • 2 sets @ 95#
  • 2 sets @ 115#
  • 2 sets @ 135#
  • 5 sets @ 155#
  • 4 sets @ 165#

Felt slow and tired.


Jerk balances

  • 2x3x95#
  • 2x3x115#
  • 2x3x135#
  • 2x3x145#

Felt heavy!

Jumped no the rower for an easy 2K in 8:54 to get the heart rate up a little.

Shoulder Reppin’

Running the show at 9am again for Kevin, but he gets back to town today. I did 3 sets of 10 reverse hypers with 210# before class.


3 Rounds

  • 5 Push-ups
  • 4 Inch Worms
  • 20 Band Pulls (red)

Warmed up the shoulder press with 10×45#, 5×95#, and 3×125#.


  • 3-3-3-3-3-3-3-3 Shoulder Press (152.5#)
  • 2-1-2-1-2-1-2-1 X Push-ups
    • 2s: 18″ Plyo
    • 1s: 21.5″ Plyo

Struggle from the start with the shoulder press, especially getting that first rep going, but made it through every set. New 3RM too and for all 8 sets!


8:00 AMRAP

  • 8 Deadlifts (185#)
  • 8 OTB Burpees
  • 8 American KBS (62#)

Got exactly 6 rounds.


8 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest


I finished up with 2 sets of 20 reverse wrist curls with 45#.

A Late Super Sunday

Super Sunday at 4pm today since I was coming back from up north. Switched things up a bit…

Warmed up with some snatch work at 45# and 95#. Hit some at 115# too.


  • 5 Snatches
  • Increase weight and continue with 5 reps at each weight.

I went 115-135-145-155-165-175. Did 115# as touch-n-go reps. Had one miss at 165# Had about exactly 1:00 left on the clock after loading up 175# and finished them with a second to spare. That was really fun.


  • 5-5-5-5-5-5 Good Mornings
  • 2-1-2-1-2-1 Kneeling Jumps

I didn’t want to push it with the good mornings, but need to be doing them to strengthen my lower back. Went 155-155-155-155-175-185. For the kneeling jumps I used 10.25″ for the doubles and 13.5″ for the singles.

Thruster Attack


  • 3 Rounds (Tabata)
    • 20s Thrusters (75#)
    • 10s Rest
  • 30s Rest

Kept up the 8s each round, but was only able to power through 9 on the final round today. Rough!


10 Rounds (Reverse Tabata)

  • 10s C2B Pull-ups
  • 20s Rest

I got 6 reps for the first 3 rounds, but started dying and got 4 reps the rest of the way.

Reverse Hyper

  • 3x15x210#

Alex had a bar out with the reds still on it, so I jumped on it to drill my cleans a little.


  • 5x2x70kg