October 9, 2017

October 3, 2017 Sprinting

I felt fast today, sure enough snagged a PR on the 400....I can't remember where I was 6 weeks ago or whatever when I first started...1:15 or 1:18 or something....Shaved like 12 seconds off that so far...not bad.  
  • 110m: 2 
  • 400: 66.88! NEW PR!!

October 1, 2017 Full Body

Felt like pushing front squats...felt good.   this whole session felt good actually, despite some sore abs from Thursday still...those hanging leg raises must've done it. 


  • Front Squats: 225*1 250*1 275*1 300*1 310*1
  • Squats: 315*1 335*1 355*1 375*1
  • Front Squat Walkouts: 355*15 seconds, 20 seconds
  • BB Flat: 225*3 245*2 250*1,1,1,1,1 (5 cluster)
  • Pull Throughs: 150*10, 10
  • Sternum Pullups: 11, 6, 5
  • DB Farmers: 120*68, 59
  • Dead Bugs: 10, 10 

September 30, 2017 Sprinting

Hey! It's throwback Saturday! We're throwing it back to April 2017 when it was freezing, rainy, windy, and abjectly miserable for a sprinting session!  No warmups here, just go and get this shit over with.  


  • 110: 4
  • 400: 1
  • 110: 1
  • Total: 950m

September 28, 2017 Full Body

Felt like doing some dense work in here, so I cluster setted pretty much everything....that 405 actually felt really good.  Light enough that I could really rip it off the ground, but heavy enough that the last few reps still took some effort to complete.


  • BB DL: 315*1 365*1 (double overhand) 405*1,1,1,1,1,1,1,1,1,1 (10 cluster)
  • HPS: 135*3,3,3 cluster
  • BB Rows: 225*5 250*3,3,5 cluster
  • BB Incline: 185*8 205*5 225*1,1,1,1,1 (5 cluster)
  • Suitcase Carries: 90*115!
  • Ab-wheel: 10, 10
  • Hanging Leg Raises: 5 quads actually started to cramp at this point. 

September 26, 2017 Sprinting

Sunday was a regularly planned off-day, and then Monday was nice so I went sprinting...regular sprinting day today...think my legs had pretty much had it by the end, calf was half cramped, had to cut the 400 at the end to a 200.


  • 110: 1
  • 50: 1
  • 200: 1, 1
  • 400: 1/2 right calf cramped at exactly 200 

September 25, 2017 Sprinting

yaaay for consistency. 


  • 110m: 1
  • 60m: 1
  • 400: 1:12, 1:12
  • Total: 970m

October 8, 2017

September 23, 2017 Sprinting

Went to Watertown's track for this one...it's a little less well-maintained, but Harvard's was closed to the public, and I didn't feel like driving to Cambridge's.  Was doing good on the 400 here, then I completely gassed out the last 100. 


  • 110: 3
  • 400: 1:14 ugh.
  • 110: 1

September 21, 2017 Full Body

Getting up there in weight on wide-grip deadlifts...got 3 singles with 155 on hanging power snatches...never done that before.


  • Wide-Grip thick bar Deadlifts: 315*1 365*1 (double overhand) 405*1 445*1 465*1 485*1 455*1
  • HPS: 135*3 135*2 145*1 155*1 155*1 155*1
  • BB Incline: 205*1 225*1 245*1 255*1 265*1
  • Rope Pullups: 8, 6, 4
  • DB Press Walk: 70*80, 75
  • Dead Bugs: 10, 10 

September 20, 2017 Dodgeball


  • Dodgeball: 60 minutes