On Thursday we will have our next make up day. How will you spend your time?

Over the last few blogs I have been talking about deep practice and how to get the most out of your make up days. But for today I want you to reflect. How have you implemented these Ideas into your daily practice?

In reflection of 2020 what have you overcome and/ or accomplished? And how has your training helped support you?  Sounds like a great question of the day.

One of our newer members, after our deadlifting day, used the technique during home renovations. She was amazed to not have any back pain and to be able to move forty and eighty pound rocks.  This was after her contractor failed to show up for the day. What a way to turn lemons into lemonade.

It is not only the accomplishments in the gym but how you use the skills outside of the gym that matters. Now it is your turn to reflect and think what have you accomplished this year and how did you dedicated training support it?





Make up day


  1. Bi Couplet


Snatches 55/85



  1. The other total



Floor press





  1. 21-18-15-12-9-6-3

Front squat 125/185

GHD Sit ups


  1. 5 rounds

2 mins on /2 mins off

10 burpees

Max TGU 1 pood/ 1.5 pood