Sunday . Gymnastics, unbroken pull-up sets of: 30-25-20-15-10-5, rest as needed between sets. Wod, 5rnft of: 10 burpee, 7/7 kb jerk (24kg). ...

Saturday . Metcon, 5-4-3-2-1 of: bar mu and hang snatch (50kg). Technique, 5x5 hang power snatch (40kg). Skills, bar mu's. My plans in...

Friday . Build up to a heavy triple of hang squat clean (result, 100kg). Then, 6x3 @ 85kg. Back squat 3x3 @ 130kg. Metcon, 2k row, then 10rd...

Thursday . Shoulder press x 10 @ 50kg. Push press x 10 @ 60kg. Push jerk x 10 @ 70kg. Bench, 3x10 (up to 80kg). Metcon, 5rds of: 20 ghd, 20 ...

Wednesday . Emom x 15min: clean and jerk (up to 90kg). Front squat 5x5 (across, 110kg). Front squat singles 6x1 (up to 130kg). Metcon, 3rds ...

Tuesday . Wod, 5rds of: 10 ohs (50kg), 15 burpee, 50 du. Today was kind of a day where I didn't have strict plans whatsoever. On the w...

Monday . Emom x 10min: 2 high hang snatch (up to 55kg). Emom x 10min: 2 back squat (120kg). Metcon, 4rds of: 10 hspu, 10 sdhp (50kg). Went...

Sunday . AM: Skills, muscle-ups emom x 8min. Emom x 12min: clean doubles. Metcon, 21-15-9 of: s2o (60kg), row for cal, ghd's. Time, 10.0...

Saturday . Back squat 5x3 @ 130kg. Chipper, 50 wb, 40 pull-up, 30 cal row, 20 power clean (60kg), 10 burpee, 20 clean, 30 cal row, 40 pull-u...

Friday . Overhead singles. Metcon, 5rds of: 10 thruster (40kg), 15 k2e, 20 cal row. Time, 13.20 Morning gym. It actually felt pretty good ...

Thursday . Wod, 8rds of: 6 front squat (80kg), 20 push-up. Time, 13.23. Pair workout, sled pulls, sitting. We had a blast of a session wit...

Wednesday . Intervals, 10rds of: 5 ohs + 10 pull-ups. Wod, 3rds of: 30 wb (9kg), 20 kb swing (28kg). Pair wod, 150 wb. Time, 4.50. Bit of ...

Tuesday . Shoulder press 7x5 (across, 50kg). Workout, 5rds of: 10 shoulder press (40kg), 10 back squat (40kg). Workout, 6rds of: 6 strict pu...

Monday . Bench emom x 10min: 3 reps @ 80kg. Workout, 5rds of: 10 ring dip + 10 light tall clean (2x12.5kg db's). Workout, 5rds of: 10 be...

Sunday . Outdoor activities. This was pretty much a rest day. We went walking outdoors with the crew, then played around a little with our...