May 6, 2013
May 8, 2013
Wednesday 5/8/13

3 x 25 Squats, 20 Scorpion, 15 V-Ups, 10 burpees, 5 Inverted Hip-to-Wall

Good Mornings; 10-10-8-8-8
(working sets to be at bar only, light, moderate, moderate, then moderately heavy; add as needed to moderate-heavy weight, but stay sub-max)

8 rounds, 1 round every other minute, of
– 4 DL@ 50-60 % 1RM, and,
– 6 Pistols*
* Alternate legs if true pistols, or, scale to 3/3 assisted pistols holding an upright

– 3position Band Hamstring Series, 1min per position



  1. Katie says:

    Out of the three inchworm versions, I think these are the lesser evil.

    My hamstrings and glutes are sore today. I guess I did something right.

    Stayed light on GMs and worked up to 73#…did the same weight for the DLs, which is below my 50% max and felt pretty easy. I alternated rounds of SLFTs with assisted pistols (which I don’t think were quite deep enough…or at least not A2G).

  2. Andraea says:

    I LOVE GMs! I could do them all day. I had no clue what to work up to but I stayed at 80#. I need to start writing that weight down as well.

    DL and pistols for 8 rounds were killing me but in a good way! I used 135# for DL which is around 65% of my 1RM. The pistols by round 6 were rough and then at round 8 I could barely get up. Great workout though, I was pressed on time so I didn’t rest that much between sets.