We warmed up with 6 minutes of rowing – 30 seconds fast and 30 seconds slow.

Then we did 3 hang snatches (bar from thighs to overhead) every minute on the minute for 7 minutes. I did 55 lbs.

After that we were supposed to work on handstands. I don’t like being upside down. Actually, being upside down doesn’t bother me. Getting upside down bothers me.

The workout was 3 rounds of:

  • 10 hang cleans – bar from thighs to under chin.  I did 70 lbs.
  • 15 toes to bar
  • 50 double unders or 90 seconds of practicing double unders

I did it in 11:00.

I went swimming on Thursday night too.


I did a few swimming laps and then mostly floated around in the warm pool.


We started with partner warmups.  One partner held a 25 lb plate over their heads while the other did a series of stretches and then we switched.  It went back and forth for a while alternating Russian twists while our partner did pushups or squats.

We worked on push presses.  That’s bar from shoulder to overhead.  I did 80lbs.

Then we did keg or stone walks.  We walked for 20 seconds and rested for 10 seconds for 8 rounds.  I used a 75 lb stone.

The workout was 12 minutes of:

  • 2 rope climbs or 4 pull to standing with the rope
  • 20 push ups
  • 40 double unders or 80 single jump ropes

I did 3 full rounds and finished the push ups and jump ropes in the fourth round.