Friday . Strength, front squat 7x5 (115-120kg). Metcon, Diane, 21-15-9 of: deadlift and hspu's. We went for a dinner after work togeth...

Thursday . Hang squat snatch doubles, 8 sets (50-52.5kg). Ohs pause singles x 5. Emom x 6: 12 unbroken pull-ups. Conditioning, 4rds of: 10 b...

Wednesday . C&J complex, emom x 8min: 2+2 (70-75kg). Workout, for quality, 5rds of: 5 front squat (90kg), 15 unbroken hspu. Workout, for...

Tuesday . Gymnastics day. Bar muscle-ups, ring muscle-ups, freestanding hspu's. I didn't have my best day because of the slight co...

Monday . Snatch emom x 15min: 1 rep hang squat snatch (52.5kg / 115lbs). Hang power snatch 5x5 (40kg). Yesterday I got a cool thought. If ...

Sunday . Skills, strict ring muscle-up progressions & handstand. Huh, my body felt wrecked after yesterday's training! Like a truc...

Saturday . Skills, muscle-ups, rope climb. Strength, c&j complex, 1 clean + 3 jerk (max 95kg). Pair workout, 30min amrap of: 4 rope clim...

Year 2014 One more year of fitness has been built up. The past year has witnessed closer to 400 workout sessions so there’s no doubt he...