mushroomsSo, another year has rolled on and we have reached 2018!

I can’t quite believe where the last 12 months have gone. So much has take place both inside and outside the gym. Han and I have bought our first home together, we my training is almost back to where it was and I have moved gyms through the week.

Now, I’m not one for “New year, new me” rubbish. I believe that you shouldn’t limit your objective setting to one month a year. Instead I’m hoping to keep progressing and getting stronger/fitter whilst not worrying too much about the outcome. Simply enjoy and trust the process.


Well, this wasn’t exactly the start to the New Year I had in mind. I have taken this week off due to catching a viral/sinus infection. I don’t think I’ve ever felt as run down as I have this week and hardly ate until Thursday. My aim is to try some light movement on Saturday, no workouts, maybe a run or rowing but to limit lifting. This is to alloy my body time to recover.

I have learnt over time that when your body needs rest then rest! It can seem cool or badass to push through but it’s not worth the struggle. Your body is in need of recovery so give it some. Not allowing this will only slow down full recovery time and compromise training quality. Be sensible, listen to your body and you’ll be back much faster.


1. Strength Capacity
5 Rounds:
Max Strict Press (2/3 Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between rounds

2. Conditioning

4 Rounds:

30 Calorie Row + 50 Air Squats

Due to a recent Op on my cheek I am having a week of no heavy loading or complex movements. Therefore today I hit a simple bit of upper body strength and got 6-7 presses weakness of mine) and 10-11 pull ups.

The workout escalated quickly! My legs were burning like mad. However, all in all it was a good simple workout that took 12 minutes.


1. Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict Handstand Push-ups

2. Snatch Balance
On the Minute x 8
1-2 – 65%
3-4 – 70%
5-6 – 75%

7-8 – 80%

3. Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches

#1 – 70%
#2 – 72%
#3 – 74%

#4 – 76%
#5 – 78%
#6 – 80%
Rest as needed between

4. Conditioning
15/12 Calorie Bike
12 Power Snatches (40 kg)
Rest 3:00
15/12 Calorie Bike
8 Power Snatches (50 kg)
Rest 3:00
15/12 Calorie Bike
4 Power Snatches (60 kg)

Today was a similar story to yesterday. I felt really good lifting but the workout intensity wasn’t there! For some reason I’m finding it tough to push in the mornings workouts again but I’m hoping that will come back.


1. Conditioning
For Time:
30 Box Jumps (24/20) + 30 Chest to Bar Pull-ups + 30 Kettlebell Swings (53/35) + 30 Front Squats (50 kg) + 30 Toes to Bar + 30 Push Press (50 kg) + 30 Deadlifts (50 kg) + 30 Wallballs (9 kg) + 30 Burpees + 30 Double Unders

2. Back Squat
5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
Rest as needed between

The chipper to start with was tough. I’m back to early AM training and it was tough to get fully into things that early after taking time off! Morning workouts will take a bit of time no doubt but we’ll see how they progress.

Back squats felt good though, I hit 165 kg in the end for an easy single.

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