29/03/2026
It’s been a hell of a few weeks for 💪
When he told me at the start of the year he wanted to hit a back squat PB and also prepare for Hyrox in March, we knew it would take balance, and sensible programming.
Over the past few months we have been:
• Rebuilding squat mechanics (tempo jail) and confidence after a knee injury late last year
• Moving through a dedicated squat rebuild cycle
• Building a solid running base
• Reintroducing snatches and overhead pressing after a long standing shoulder issue
The main goal was to stay injury free, build fitness, and enjoy training again. We focused on prioritising 2 squat sessions and 2 runs a week alongside the rest of his program, showing that you can build strength and endurance at the same time.
In just the past few weeks, Dan has:
• Back squatted 215kg (+15kg PB)
• Front squatted 185kg (+10kg PB)
• Competed in his first CrossFit comp in over a year and smashed wall walks
• Completed Hyrox with with the running feeling smoother and easier
And a few bonus wins:
• First ring muscle up (off program but worth it!)
• Kipping gymnastics back in training
• Snatches and cleans back in
Next up, we will keep building back into CrossFit shape steadily, stay healthy, and keep the momentum rolling.
squatstrength
