Friday, December 20
December 19, 2013
Sunday, December 22
December 21, 2013


3 Rounds of
10 pause squats
20 mountain climbers
10 scorpion
20 jumping jacks
10 Alt-Ts (no push-up)
3-2-1 band X-walk*
1 minute squat hold
1 minute SLF w/ ER each side
1 minute squat hold

*standing w/ band around feet, holding taught at chest. Step to wide stance against tension, return to neutral =1. 3 steps to left, 3 right, 2 to left etc.

Strength – Back Squat
1 x 10 w/bar
1 x 10 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
1 x 3 @ 80%
2 x 3 @ 85%

3 rounds (NFT) of
3-5 manual hamstring curls
15 single leg elevated hip bridge


  1. Dray says:

    First, in my role of comment police: I know weekend traffic is relatively low and I’m late to the game on Saturday’s workout, but no posts?
    So this is new, starting to like squat days finally! Worked up to 160# which is both a new 3 rep max and, since I missed so much of the recent cycle, a new 1 rep max. They felt really solid so if I get motivated enough I think I will try to come in some day the week of New Year’s and go for a real 1 rep max. Something seems to have clicked in mobility and posture that finally allowed me to shift the weight onto my hamstrings and suddenly went from being painfully stuck on 135# one week (and for the past 8 months) to feeling shockingly good as I go heavier.
    The finisher was a lot worse than I expected but the hamstring curls were fun, at least!

  2. Steph says:

    Congrats, Dray! That’s awesome! Also, I like that you’ve crowned yourself the comment police! Looking forward to hearing about your new real 1rm in the new year!

    • Dray says:

      I like to think of it as an elected position since Julia mentioned it first. You guys probably shouldn’t encourage me, though!

  3. Katie says:

    Dray, I am envious of your squat “clicking” — I hope to have that one day! Congrats on your new max!! I rested Saturday because my body felt like it wasn’t up for squats. I normally don’t comment on rest days, but with Dray around I might have to start. I fully support comment policing, as I need something to read when I don’t feel like working.