Big Gear in Bako

Oly Platform Only

Sometimes you have to leave it all out on the field

Fast Friday

Alpenglow

On the road today so I trained at a random gym. No machines, no fluff. Everything on the platform.

Good mornings.
Snatch grip deadlifts.
Split stance deadlifts.
Jefferson deadlifts.
Conventional deadlift up to a heavy single around RPE 8.

Then rows. Worked up to a heavy triple at 315, then backed it down to solid sets of 6 at 225.
Accessories after that to tie it together. Snatch grip high pulls 6x3. Zercher squat 3x15. Behind the neck press with the bar AMRAP, superset with reverse curls AMRAP. Finished with standing Russian twists with the bar, AMRAP.

Nothing fancy. Just hinge patterns, force production, trunk, and grip.

This is what “going into the box” looks like. You show up, assess what you have that day, execute with intent, and leave nothing on the table. No chasing novelty. No overthinking optimization. Just effort applied to movements that actually carry over.

Had some alpha yohimbine pre-training so I was sweating buckets and heart rate was pinned around 170 the whole time. That’s fine. Output was the goal today.

The takeaway isn’t the exercise list. It’s the mindset. Train with purpose. Touch heavy weights. Build confidence through competence. Stack enough sessions like this and athleticism stops being something you talk about and starts being something you carry everywhere. 

Stats: 
Relative Effort 🤩 : 44 
❤️ Avg: 146 bpm ❤️ Max: 184 bpm ⚡️AVG:  ⚡️/kg:  Climbing Ratio 🚵 :  Elevation Max ⛰️: 0 ft

Automated with strautomator.com

Top Sports

Ariel W. Long

Oly Platform Only

2 Photos

Sign up to see the comments.

Sign up to view more activities from Ariel W. Long

Big Gear in Bako

Oly Platform Only

Sometimes you have to leave it all out on the field

Fast Friday

Alpenglow

Want to see more?

The #1 app for runners and cyclists

Sign Up for Free. Track your progress and reach goals. Join 100 million active people on Strava.

See More from Ariel W.