My Gnolava

  • Angie

    I did… For time:30 Pull-ups30 Push-ups30 Sit-ups30 Squats 17:17 I ran in the warmup again.

  • Shoulder Press/Back Squat

    Shoulder Press/Back Squat

    Shoulder press 3-3-3-3-3 reps 65-75-95-105-115 Back Squat 5-5-5-5-5 reps 135-155-165-175-F This was a make up of 2 workouts from the last 3 day cycle. I’ll be back on schedule tomorrow. I am recovering from a night of puking.

  • Hang Power Cleans

    Hang Power Cleans

    Hang power clean 1-1-1-1-1-1-1 reps 115 – 125 – 135 – 145 – 155F – 155 – 165F So my current 1RM hang Power clean is 155. I feel some pain in my right wrist. This cause my catch in the rack to be less than stellar. I did this immediately following Quarter Gone Bad.

  • Quarter Gone Bad

    Five rounds for total reps of:135 pound Thruster, 15 secondsRest 45 Seconds50 pound Weighted pull-up, 15 secondsRest 45 SecondsBurpees, 15 secondsRest 45 seconds I scaled the thrusters to 95lbs and added no weight to the pull-ups. 58 reps.

  • Swim

    The posted workout (2008) is a 10k run. I swam 1600m. Time wise it’s a rough equivalent. 1600m swim in 48:42

  • Deadlifts

    Deadlift 1-1-1-1-1-1-1 reps Maxed at 335. I went for 365. I was trying to beat my 355 last week. I didn’t have it in me. Oh well.

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This is how it all started…

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William Smith

Writer & Journalist