All about the Posterior

For time:
1 mile run
Then 10 rounds of:
5 Pull-ups
10 Kettlebell Snatches (1p)
15 Deadlifts (105 lbs)
1 mile run

Score: 33:36

With some upcoming travel and knowing I will have limited access to equipment, I programmed this workout with this in mind: movement I hate (deadlifts) movement that needs work (Pull-ups) and a movement that is full body (KB snatches).

This workout felt long and slow, and it was. I dreaded the deadlift each round, they were painful but glad to have the exposure. I made it through the entire 10 rounds unbroken until the last set of snatches and Deadlifts.

The ring pull-ups were half kipping and half butterfly, I struggled to keep a good rhythm. This movement use to be my strongest but I have fallen off the past year. Snatches spiked my heart and tired out my posterior chain but this movement was relatively smooth.

It’s good to get longer pieces like these in, I normally don’t have the time today was a rare occasion when the kids were napping and I had a full hour to myself and I took every second of it.

Time Cap

Team of 2:
3 rounds
400-meter run (together)
50 Bar Facing Burpees
9 Rope Climbs

Directly into:
21 Clean and Jerks (115/85 lbs)
21 Clean and Jerks (135/95 lbs)
21 Clean and Jerks (155/105 lbs)
21 Clean and Jerks (185/125 lbs)
21 Clean and Jerks (205/135 lbs)

Score: 66 reps of the Clean and Jerks

This workout is all about the Clean and Jerks. We finished the first part in 15 minutes flat, which gave us 15 minutes to get in as many C&J as possible. My partner and I decided to do single on the jerks which was the right strategy for us. These reps were slow and felt very heavy from the beginning.

My main focus was on my bracing, breathing and keeping my form while I was under such fatigue.

Overall great workout, and a perfect combination after not touching a barbell for a few weeks.

Hyde Park Run

4-mile run (zero incline)
Time: 27:42

While traveling, its fun to enjoy a new setting especially when your hotel gym is limited with equipment. Enjoying an early morning city run is one of the best ways to keep active and maintain fitness on the go.

I was able to keep a steady pace since it was all flat grounds and I’m used to running hills in San Francisco, this was a nice change. I’m looking forward to picking up a barbell when I get back home.


2 mile run
Then directly into:

Bench Press
10 @ 55 % (75 lbs)
8 @ 65 % (95 lbs)
6 @ 75% (105 lbs)
4 @ 85 % (123 lbs)
2 @ 95% (135 lbs)
1 @ 100% (143 lbs)

Bench is not a movement I do often, I don’t program it in and I normally do it about 4 times a year which is not enough. However, it’s one of my favorite movements especially on a rest day or when I’m not in a fully outfitted gym which is my current situation.

After the 2 mile run, I was feeling warmed up so I jumped right into the bench press. If felt great all the way through until the last few rounds. I have clearly fallen off my PR of 148 which I couldn’t hit, but I know its good to be under heavyweights like this and I should try and do it more often.

Upper and Lower Body

For Time:

A) 200 Meter Run, 2 Front Squats (115 lbs)
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squat

Rest 3 minutes then………

B) 200 Meter Run, 10 Front Squats (95 lbs)
200 Meter Run, 8 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 2 Front Squats

C) 10 minutes of Handstand walking practice

Score: Part A) 7:38, Part B) 6:40 C) 15 foot walk

This workout was all legs and lungs. The barbell reps were low (30 per round) and I was able to go unbroken all the way through. I will say my transitions onto the barbell was not fast especially on the bigger sets of 8’s and 10’s. The squats were not heavy at first but with the combination of running up Hill and squatting with load, my legs definitely felt like jelly when I was done.  

This is a fast sprint so every second count on this workout. Its been a while since I have done a sprit like this and it felt good to get a quick hard workout in this morning.

During my cool down I had an extra 10 minutes so I decided to work a different muscle group by doing Handstand walking. I Felt a little off today but its great to be inverted and keep practicing this skill.

My Favorite movement

For Time:
800 meter run
9 Hang Power Cleans (125 lbs)
21 Bar facing burpees
800-meter run
15 Hang Power Cleans (105 lbs)
21 Bar facing burpees
800-meter run
21 Hang Power Cleans (85 lbs)
21 Bar facing burpees

Score: 21:30

We all have favorite movements. The lift you see on the whiteboard when you walk into class. For me its the Hang power clean. Something about the quickness of getting under the bar and rebounding off my quads that I love.

Hang power cleans increase in reps and decreases in weight as you move through the workout. I was able to do each round unbroken, which wasn’t easy especially as my grip got tired on the round of 21.

As for the running and bar facing burpees, those two movements are just conditioning pieces. I tried to move through those as quickly as possible without reaching my redline so I could keep moving. Longer workout then I originally thought but glad to get some heavier weights in a WOD.

3 Part Day

A) Handstand walking practice (15 minutes)
B) 3 Rounds for time:
500-meter run
21 Wall balls (15lbs)
18 Kettlebell snatches (1 pood)
15 Burpees over the Kettlebell
C) Durante’s Core:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 second Hollow Hold
1-minute rest between rounds

Score: A) walked over the 35lbs plates three times
B) 16:29
C) Finished Durante’s core unbroken for the first time

Part A) Never know when Handstands are going to show up in a workout so, it’s good to practice. It felt good to be inverted and working on my balance and control.

Part B) The meat of the day, was a perfect workout for the afternoon, not a lot of skill involved but definitely lungs, especially on the Kettlebell Snatches. I had to break that up in half.

Part C) Durante Core: I have been doing this core series for a few years now and, this is the first time I have been able to do it unbroken.