I did my 2 Mile time trial on Sunday.  I jogged 1 mile to warm up, then started the two mile TT.  Right at the start of mile 3 a gigantic thunderstorm came out of nowhere.  It was nasty and raining very hard.  I finished the 2 miles in 13:52.  Not bad, but could probably do much better.  This heavy weightlifting is really keeping me sore, so it’s tougher to run in addition to all of the lifting.  I love it though.  🙂


  • Snatch + Snatch Balance (2 Second Pause at bottom of Snatch Balance) – 40Kg
  • Back Squat 5RM; 3 x 5 @90% – 218lbs, 218lbs, 225lbs.
  • Bench Press 5RM; 3 x 5 @90% – 135 lbs.

Then:  10 x Bound Hurdles x 5 + 40m Sprint; rest 1 min

I don’t have hurdles, so I just did high tuck jumps.  Next week I’ll try to get to Faction so I can use the hurdles again.


12 Rounds:

  • 30 Second HS Hold;Rings
  • 10 Heavy Push Press
  • 3 Minute Rest

Brutal workout for me today.  I started with Ring Handstand, and 45Kg on the bar (99lbs).  At round six it was clear that I wasn’t going to be able to do handstands on the rings any longer.  I was scared I was going to hurt myself, so I moved to handstands on the wall.  I also had to dump 5kg off the bar.  My arms were killing me.  Pushed through all 12 rounds.  It was tough.