My Gnolava

  • Hang Squat Cleans

    Hang squat clean 3-3-3-3-3-3-3 reps 65-75-95-105-115-125-135 These felt pretty good. Sunshine helped!

  • Scaled WOD

    After yesterday, I decided to drop back to scaling a bit more. AMRAP in 14min Run 200m / 10 ring rows I got 6 rounds. The runs felt good.

  • Yuck

    What to say…I started a workout but just couldn’t get my mind around completing it. I dragged the sled, did some push presses, did some assisted ring dips, and rowed a bit…

  • Snatches

    Muscle snatch 1-1-1-1-1 repsPower snatch 1-1-1-1-1 repsSquat snatch 1-1-1-1-1 reps I went from 45lbs to 125. I failed on the 125. I need a better area to lift. I was too cramped.

  • Clean & Jerk

    7×1 C&J 95 – 135 – 135 – 155 -155 – 165 – 165 I am supposed to go heavy on this, but I am out of practice. If the lift felt even slightly off, I didn’t up the weight.

  • Sled

    I built a sled. For now, I’m using it to warmup. I like it. I’m using 123lbs in a tire. The recommended weight to use for the warmup protocol I am following is 1/2 bodyweight.

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@WillamSmith

This is how it all started…

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William Smith

Writer & Journalist