We ran 400 m for a warm up.  I had a plan.  I was going to stay with one older lady in my group.  It worked but she was going at a pretty good pace.  I found out later in the class that she goes running after class and that she used to win a lot of races but she’s getting slower.  Maybe not such a good plan after all…

We did snatches which is taking the bar from the ground to straight overhead.  We did 5 sets of 3.  I did 55 lbs.

Then we did a stone deadlift ladder.  We had stones laid out on the floor in ascending order – 45, 75, 95, 115, 145.  You started at 45 and lifted them to waist height and then moved to the next one.  I could do 95 but I couldn’t get a grip on the 115 lb one.  We did that 5 times.

The workout was 5 rounds of:

  • 10 wall balls – I did 14 lbs and I took off my glasses so I didn’t break them again this week.
  • 2 rope climbs or 8 pull to stands – You lay on the ground and pull yourself to standing using the rope.
  • 200 m run

I did it in 14:55.


It is snowing so we didn’t have to run. Yeah!

We warmed up with a 500 m row and then stretching. Our strength work was 5 sets of 3 front squats. I did 105 lbs which our computer program tells me is a record. I’m not so sure that’s true. I think it might tie my record though.

Then we did bench press. I did 5 sets of 3 at 60 lbs.

The workout was 21 reps then 15 reps then 9 reps of:

  • Burpee box jumps – Lay down on the ground, get up, jump up onto a box
  • Overhead squats – Hold the bar over your head and squat.  I did 45 lbs.

I did it in 10:10.