Final Four

Hiked about 3.6 miles in 87 minutes at Purchase Knob (pics). A bit chilly at about 45°, especially when the wind hit me. Either I didn’t read the map right or turned the wrong way at some point because I missed out on a 1.4 mile section that would have made it 5 miles. Oh well, I got to go eat BBQ sooner. 🙂

A couple of hours after lunch while catching up on some podcasts…

5 Sets

  • 20 Stalder Leg Lifts (16″)
  • 30s Superman Hold
  • 15 Chair Dips

The leg lifts were done up on to the chair. I tried to do dips between two chair so my arms could be on the sides or slightly in front of me, but with the hardwood floors the chairs kept moving. So I had to hold one chair behind me, which I don’t really like for the position it gets my shoulders in.

Nasty Intervals

Ass and hammies definitely sore from 16.4. My upper back is sore from the ring rows yesterday too, but glad to be able to work those muscles again with that pulling movement.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Empty Bar stretching and positions for thruster


E2M – 7 Cycles

  • 5 Thrusters (95#)
  • 5 Burpees over the Bar
  • 4 Thrusters
  • 4 Burpees over the Bar

This was much worse that the 8s every two minutes from 4 weeks ago. Going from the burpees back to the bar was gross. Those jumps over the bar really added up today and had the quads fatigued. Started out taking 37 seconds, got a couple of seconds faster, and then started hitting the wall after the 4th cycle. Was fighting to keep it under 50 seconds by the last cycle.

This was the 4th progression of this combo. Since they all started the final cycle at what would be the 12 minute mark of a running clock, the volume was all effectively in a 13 minute window, which went from 50 reps to 63 of each movement. Bring on the thrusters Castro!


5 Sets

  • 15 Stalder Leg Lifts (13″)
  • 5 Ring Swings

I actually only got in 2 sets and then did 3 after snatching because I was helping out some people with HSPU technique for their run at 16.4 tomorrow.

Weightlifting – Snatch

  • 2x3x95#
  • 3×115
  • 3×135
  • 2×155
  • 1×175
  • 1×185
  • 1×195
  • 1×205
  • 2x1x185

Felt really good again. Aggressive punch out. No misses on the way up again.

Every 80

Was at the gym early to judge a 16.2. Feeling rested.


  • Bottom squat hold
  • Crossover Symmetry Activation
  • Thrusters (45#)

Go Fast

Every 1:20 – 10 Sets

  • 6 Thrusters (95#)
  • 6 Burpees over the Bar

Didn’t look at the clock until the last set or two. At that point it was taking 24-25 seconds. Smacked myself in the head puling the bar down to the front rack in one of the early sets. No blood, but it is swollen with a little bump there.


10:00 EMOM (alt)

  • 8 Weighted Pistols (26# KB)
  • 12 T2B

The pistols weren’t easy after 60 thrusters. Did all 5 sets of toes to bar unbroken.

4 Rounds

  • 30s Pike HSPU (30″ box)
  • 30s Rest
  • 30s DU
  • 30s Rest

Those handstand push-ups were harder than I expected. Got 12 for 2 rounds and 10 for 2. Went unbroken on dubs each round for 53-55-55-56.


5 Sets

  • 15 Stalder Leg Lifts (1×11″, 4×13″)
  • 5 Ring Swings

That extra increase really made the lifts a lot harder.

Check Your Math

Gym time at night. Warmed up with Crossover Symmetry Activation and 6 overhead squats with the empty bar.

Strength – Snatch Balance + 2 OHS

  • 65#
  • 85
  • 95
  • 115
  • 135
  • 155
  • 175
  • 185
  • 155
  • 155
  • 155

Grip was close and moved out as I added weight. Not easy doing a close grip snatch balance!

Skill / Midline

5 Sets

Put a paper towel between my feet on the swings and held it in place all the way until the final 2 reps of my last set. In the last 2 sets I started concentrating on pushing the rings out in my back swing and I think I lost a little focus on my feet. Definitely felt some things moving around in my shoulders pushing for that extra movement. Needs a lot of work.


Little aerobic threshold gem from Aerobic Capacity.

2 Cycles

  • 6 Rounds
    • 200m Fast (2k PR pace – 1:40.5)
    • 400m Easy (<3x it takes to go the 200m)
  • 3:00 Rest

Not hard, but I fucked up thinking I was thinking of 250s to figure the 3x pace for the 400s, so I multiplied 50 seconds by 3 ahead of time. I guess that’s why it felt so easy, though I don’t think it would have made much of a difference since several of the 400s were already under 2:00 and the most I was over was 8 seconds. I was wondering how someone could even row slow enough to go over the 3x number I had calculated. Dumbass!

My 200s were done in 39.9, 40.1, 40.1, 40.1, 40.0, and 39.9 in the first cycle and then 40.0, 39.7, 39.8, 40.2, 39.8, and 39.8 in cycle #2.The 400s ranged from 1:55.2 to 2:08.1.

Finished up with Crossover Symmetry Iron Scap.