My Gnolava

  • Run and Handstands

    400m run 60 sec handstand 400m run 60 sec handstand 400m run 60 sec handstand 400m run 23:00 I have been experiencing a bit of pain in my left hip. I knew I needed to move, but wasn’t sure about the running on this workout. I decided to do it on campus. We have an…

  • Hang Squat Cleans

    Mainsite workout… Hang Squat Cleans. 7×1 95 – 95 – 105 – 115 – 135 – 155 (fail but reset as hang power with front squat) – 135 One post at a time.

  • Chipperidoo

    For time 400m farmer carry 40 situps 40 double-unders 40 kb cleans 16:31 24°

  • Row Pull Wall Clean

    This workout was definitely about pulling. I designed it to be short.

  • AMRAP

    [wpvideo VACKYPiw] AMRAP in 12 minutes 3 Power Cleans @ 95lbs 5 pushups 10 + 3 + 1 I was going to blow off the workout (again) but remembered that less is better than none. So I did this little AMRAP. Glad I did.

  • Row

    I haven’t been very faithful to my blog. I have also been a little slack on my workouts. I haven’t completely fallen off, but I have pulled back some. In the meantime, I purchased this baby for $75. I have done a few workouts wit hbc it. It works like a charm.

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@WillamSmith

This is how it all started…

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William Smith

Writer & Journalist