I got some nice bruises from the Friday hang snatches and my traps were sore. Took a couple of rest days for the holiday. Today was another birthday. Drove home from “up North” and rushed to the gym to lift with Alex at 4:30.


  • Bottom Squat Hold
  • Snatch Complex (3 Snatch DL + 3 Muscle Snatch + 3 Snatch Press + 3 OHS)
    • 2 Sets @ 20kg
    • 1 Set @ 40kg


  • 1x3x50kg
  • 3×60
  • 2×70
  • 1×75
  • 1×80
  • 3x1x85
  • 2x1x80

I was fighting too much with 85 and didn’t want to hurt myself so I backed off.

Clean Pull

  • 3x70kg
  • 3×90
  • 3×110
  • 3x3x115

All hook grip. Oww!

Thruster Attack Week 7 Workout 1

  • 3 Cycles
    • 4 Rounds
      • 20s Thrusters (65#)
      • 10s Rest
    • 1:00 Rest

Went with 9 reps each set again. The damn timing app I was using starting throwing up some full screen ads during my rest going into the final cycle, and then locked up, so I may have gotten some extra rest. Still sucked though. Jumped on the Airdyne for 5:00 and did 1.44 miles to cool down.

Off Work Until 2017

Done working for the year. Looking forward to the time off and getting back into some better health routines going into the new year.

I can feel those muscle-ups and pull-ups in my upper body from last night. Out in the garage around 5:30pm. Warmed up thrusters with 6 reps at each of 45-85-105#.

Thruster Attack Week 6 Workout 2

Every 1:45 – 5 Sets

  • 12 Thrusters 125#

All unbroken!! My left arm was trying to give out starting with the 8th rep in the final set, so I tried to get more hip action into those last reps. I didn’t want to drop that bar.

Got on the Airdyne for 6:00 and went 1.59 miles to cool down.

On Time, Without Time

Took 2 rest days in a row again. My excuse is the snow and Star Wars. 😉 I wish The Force was with me! Out in the garage in the evening. With an external temperature dipping under 15°, the garage warmed up to around 55°. When I turned the heater off I could see it starting to drop a couple of dergrees within minutes.

Thruster Attack Week 6 Workout 1

  • 4 Cycles
    • 4 Rounds
      • 20s Thrusters (55#)
      • 10s Rest
    • 1:00 Rest

Today I did 9 reps on every sets and survived, so far.

Warmed up deadlifts with 45-135-185# for 5 reps each.

Just Work

10 Rounds

  • 3 Strict Chin-ups
  • 10 Push-ups
  • 5 Deadlifts (225#)

No clock today. Just exercise. My triceps were so pumped up about 6 rounds in.

Warm Enough?

I’ve started working on a temperature sensor for the garage and while it’s not connected into my home system yet, the basic functionality isn’t even started and I can monitor it manually over ssh. The temperature in there maxed out at about 48° today when it was about 10° outside. Good to know as a reference point when I set up the monitoring and alerts.

temp-sensor.jpgAnyway… I went out in the garage after 6pm. Warmed up thrusters with 45-95-115 for 5 reps each.

Thruster Attack Week 5 Workout 2

Every 90s – 6 Sets

  • 10 Thrusters (135#)

I knew this was going to get real nasty after I had to drop the bar last week with 15 more seconds between sets. I had to do 6-4 and 4-3-3 on my final 2 sets. That last 10 took me almost 70 seconds to complete. Half way done with the program!

Along with getting on a more consistent workout routine, I need to get my eating on track in the new year.

Almost Black

In the garage around 7pm.


  • 5:00 Ski Erg (1,075m)
  • Thruster
    • 10×45#
    • 5×95
    • 5×115

Thruster Attack Week 4 Workout 2

img_8458Every 1:45 – 6 sets

  • 10 Thrusters (135#)

Had to drop it and go 6-4 on the last set. 😦 Was starting to go black and didn’t want to risk dropping the bar on the car, which I hadn’t pulled out of the garage. Took probably 20 seconds or so and finished the set. Wore the belt and used the rack.

Cool Down

10:00 Ski Erg (1,970m)

Realizing that I don’t need anything else for the day after these thrusters. Plenty of fitness in those 60 reps.


Lazy weekend again. Staying up late and not motivated to sweat. Made myself get out in the garage for thrusters at 8:30 tonight.

Thruster Attack Week 4 Workout 1

4 Sets

  • 6 Rounds
    • 20s Thrusters (45#)
    • 10s Rest
  • 1:30 rest

I stuck to the 8 reps for the first 3 sets, but bumped it up to 3 rounds of 9 and 3 of 10 in the final set.