Just Call Me Hofer McTwisty (Journal Entry 4)

This week I share a video of one of my favorite stretches to do after a workout or yoga session.

Athlete Journal, Entry 4 – 3/23/2014

March 6th:

Swings x100 – 40kg

Turkish Get Up x5 – 40kg

March 7th:

100 Pull Ups for time – 18:37

20 sets of 5 reps

Front Squats – no timer

20kg x5

24kg x5

28kg x5

x5 sets

Double Swings x50 – 24kg

March 8th:


March 9th:

Yin Yoga

March 10th:

Warmups with squat pattern mobility and overhead reaching

Sots Press:


Alternating press x3 each side

20kg Double Clean x5

24kg Double Clean x5

28kg Double Clean x5

36kg Turkish Get Up x1 each side


x5 sets

Finish with 24kg 100 Snatches for time – 4:50

March 11th:

Yoga Sun Salutations Warmups


24kg x3

x3 sets

Bent Press:

x5 reps each side (32, 32, 40, 40, 40)


40kg x10 swings

10 rounds


Like a Bretzel, but better:

March 12th:


March 13th:

Weighted Pull Up Ladder – 20kg x(1,2,3)

Back Squats x5

Increase weight on Back Squat each set (185,225,225,230,240,245)

x6 sets

Yoga – Twists and Hip Openers

March 14th:


March 15th:

24kg – Clean & Push Press x (2,4,6)

20kg – Double Snatch x5

x3 sets

24kg – Clean & Jerk x (2,4,6)

20kg – Double Snatch x5

x2 sets

Upward Dog and Downward Dog to finish

x3 of each

March 16th:


March 17th:

Single Leg Deadlift – 24kg x5

x3 sets

Snatch – 24kg x50

Double 24kg Complex:

Clean x5

Jerk x5

Front Squat x5

x5 sets

March 18th:

Turkish Get Up x5 [32,32,40,40,40]

Handstand Push Up w/ wall support x5 – 3 sets

Swings x100 – 32kg

Swings x100 – 40kg

March 19th:


 Brandon Hofer is a personal trainer, yoga practitioner, and kettlebell enthusiast. Currently he is preparing for the StrongFirst Level 2 Instructor Certification, and you can follow his journal here to see how he’s getting ready.

Leave a Comment

Do Not Sell My Personal Information