Dave L. and the 2013 Boston Marathon
April 27, 2013
April 28, 2013
Sunday, 4/28/13
photo courtesy of Cedric Terrell Photography

50 JJs
10 squat to bootstrappers
40 JJs
10 spider lunges
30 JJs
10 Plank to squat

Strength: Back Squats
1 x 10 w/bar
1 x 10 @ 30
1 x 5 @50
1 x 3 @60
1 x 3 @70
3 x 5 @75
1 x up to 15 @ 70%

Team Met-Con:
In Teams of 4, complete a 2K Row, switching teammates EMOM while all non-rowers perform 5 burpees after the switch
– athletes may assist in transitions (tighten straps, hold handle etc.)



  1. Tom Brose says:

    Thanks to Adri, Ben and Julia for teaming with me on the metcon. Lots of fun.

    Sundays workout left me pretty messed up feeling for about an hour afterwords. Need more work like that.

  2. Katie says:

    Only an hour? I’m ruined for the rest of the day!

    I did good mornings instead of squats…it’s been a while on those! I need to work on stopping when my hips stop, and not bending farther putting stress on my low back. I enjoyed having Lizzie to buddy with on those — I believe we did 1×7 with the bar, 1×5 light weight, then working sets of 5×3 (I went up to 83#), with 5 step-ups each side after each set, holding a 12 kg KB.

    I worked with Kenna, Heather, and Lizzie for the metcon, which was very fun! Transitions were the hardest part. I was able to keep up a pretty good pace on the rows since it was less than a minute.

  3. Steph says:

    Always good to squat more! Thanks to Katie for getting me through my warm-up – I was really struggle yesterday. The squats went well after I finally got to them.

    It was fun to watch Ben and Adri do HSPU on 6 plates or something ridiculous afterwards. Those two beasts.