Sunday, January 4, 2009


Dynamic WU, skill work (front squat, push press), Deadlift and squat clean warm up

21 Thrusters 95lbs
21 Pullups
15 Squat cleans 135lbs
15 Ring Dips
9 Deadlift 225lbs
9 Hand Stand Push Ups (scaled with two ab mats)

This was really tough, I think I spent half the workout doing HSPU. It is my weakest skill and I do not work on it enough. I would like to try this one again in a few months and smash my time.


  1. Great Job Sean. I think this is an excellent way to log your progress and keep yourself accountable. I am going to make my own blog and start posting tomorrow. Where are you going to keep track of your zone meals?

  2. Sean,

    Good job on the burpee ladders yesterday. 13+ looks good. I will be following this blog. Cheers,


  3. 15:24 wow you need to suck it up buttercup or was it ladies night at the gym? I do hate when I miss those. Don't bring that weak ass shit around when I get back!


  4. Keep the smack talk coming Murph it will make things more sweet when I start beating can't stay on top forever ... speaking of ladies how does it feel to know every lady in our gym can beat you in a mile race?

  5. I just let them run ahead of me so I can look at their bums