We did back squats and bench press. Bench press is my weakest lift. I did 80 lbs max. The person I was lifting with who I can outlift on everything else by a significant amount did 90.  That’s probably part of my problem trying to do pull ups.

The workout was as many rounds as possible in 8 minutes of:

  • 6 burpees
  • 9 sit ups
  • 12 wall balls with a 14 lb ball

I did 4 full rounds and 2 burpees.


We went swimming.  Even inside in a heated pool it is a bit chilly.  You have to keep moving or you freeze.


We worked on front squats.  I worked up to one rep at 105 lbs.

The workout was 3 rounds of:

  • 250 meter row
  • 10 hang cleans – bar from knees to shoulders.  I did 75 lbs.
  • 15 push ups with our hands on the bar
  • 20 wall balls with a 14 lb ball

I did it in 14:38.