Thursday, August 14, 2025

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After 63 hour fast

Tom Rowland 56
November 22, 2023

Lifting: Snatches and Front Squats

  • Snatch: Build to heaviest single

    • Target weight: 145–150 lbs

    • Hit: 135 lbs

    • Misses at: 145 lbs

  • Front Squat: Build to 2×1 @ 95–100%

    • Hit: 265 lbs

Warmup – 3 Rounds:

  • Wrist rocks – 10 reps

  • Right back with roller – 10 reps

  • Pigeon stretch – 30s each side

  • Ankle circles – 10 rotations each side

Conditioning – “Bad Snake”:

  • 100 Single Ropes

  • 21 Knees-to-Elbows

  • 50 Push-ups

  • 15 Pull-ups

  • 100 Single Ropes

  • 15 Knees-to-Elbows

  • 35 Push-ups

  • 12 Pull-ups

  • 100 Single Ropes

  • 9 Knees-to-Elbows

  • 20 Push-ups

  • 9 Pull-ups

Cooldown:

  • 3–5 rounds of mobility work

Finisher:

  • Qi Gong exercises

I just rode the bike since I haven’t eaten in 63 hours.