My Gnolava

  • Another Gasser

    6 rnds +15 This was fun. I need work on my snatches.

  • Front Squats

    I did a few doubles. I worked up to 185lbs

  • Short

    5 rnds + 3 +5 This was a short one to keep me from doing nothing.

  • Shoulder Press

    7×3 Shoulder press. 95 – 105 – 115 – 125×2 – 125 – 125 – 135F I tried for 1 rep at 135 and failed. I think if I did an attempt at a 1rm I could get it. I did this while working on the computer using the treadmill as a walking desk.

  • Airdyne to Dead

    37:40 7 rounds of deadlifts. This was brutal. I was pleased with the time.

  • Row Pullup Box Jump

    I kept all of my 1k rows under 5 and went faster each round. I did a few pullups mixed in with the ring rows. I wanted to keep a faster pace so I didn’t spend too much time worrying about the pullups. If I didn’t have one in me, I switched to the rings….

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This is how it all started…

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William Smith

Writer & Journalist