Thursday 18th September 2014,
Travis Holley's

Day 306 of 365: Movin’ Heavy Stuff

This SWOD is from Tuesday…..
It still has me WRECKED!

I get emails from some you asking for more videos of the stuff that I do for my personal workouts.  Well, this one is as good as any.  This is truly the type of thing that I love hitting up when I’m at the gym.

This workout had a couple cool components that made it enjoyable for me.  First, the warmup was a relatively high-volume, body weight session.  It’s come to my attention that we get a ton of volume with heavy loads, but rarely do we hit high-rep sets of gymnastics movements.  So in order to turn that around a bit, I threw in 60 pushups and 60 situps right at the beginning of the session.  This definitely got a warm, but was also something new.

Secondly, and my favorite part of the session, was the relatively heavy loads we were using.  As you all know by now, I love moving heavy shit!  So, as you’ll see in the video below, I am right at home knocking out heavy low-bar back squats and unbroken sets of heavy hang cleans…..Which brings me to my third point of interest – SPEED!

This may come to surprise you, but when your goal is to move as much weight as you can during an unbroken set of 5 Hang Cleans……You MUST be fast!  There is no other way to make it happen.

So without further delay…..here’s some footage from Tuesday’s session.

Like this Article? Share it!

About The Author

Travis Holley is a CrossFit Level II Coach, has a B.S. in Sport and Exercise Science from the University of Northern Colorado, and has 3 years of experience coaching a wide variety of individuals ranging from young athletes to grandparents, and everyone in between.