160603 – Rain

My horses have completed their swimming lessons. I’m officially done with the rain.



5, 3, 2, 1, 1, 1 Clean to Thruster.  Work to a max for the day.  Multi-rep sets are are T%G.

Cond – 4RFT

8x Pullup

16x KBS @70/53#

8x Pushpress @135/95#


160525 – Moving Forward

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If anyone has been wondering why I’ve made so few posts the past 3 months , I’ve had to take a sabbatical for personal reasons beyond my control and I’m just now building up steam.  I had a great personal loss in January leaving me physically, mentally, and emotionally tattered, and the gym was honestly the last place I wanted to be. All I’ve wanted to do after work was have a beer, play with my horses, and feel sorry for myself. I tried to return to training a month ago, but it was just too soon…I was just not healed up enough to see it through.  Eventually with some help of loved ones, I’ve made it “mission-status” to get back what I’ve lost in fitness.  I’ve successfully made it through 8 workouts and really cleaned up my diet in the last week and a half.  I’m refocusing my efforts and feel like I’m heading on the right path again.  If you find your self in my shoes (hopefully not) HERE is a great article for helping you make your return injury-free.

Outlaw – Another week of baseline strength focus.



  1.  Take 7min to work up to a snatch single at 60-65%
  2. OHS 3×8 (same weight as last week)
  3. BNSGPP 2×8
  4. Pow clean 3×5


60sec AirDyne sprint for calories


6x50m SPRINTS.  30 sec rest between.


160425 – KF

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We’re going to be following a Kendrick Farris-style template for a while.  It’s basically a high-rep conditioning/drill phase, followed by a strength phase, and finally a power phase.  Prepare for the DOMS.



  1.  2×10 T&G Snatch @50%
  2. 2×10 T&G C&J @50%

Strength – alt for 2 sets each

1a.  10x Back squat @60%

1b.  10 Pushpress @60%


7min AMRAP of…

7x KBS

7x Burpee