Saturday, January 18
January 17, 2014
Monday, January 20
January 19, 2014


3 Rounds of
10 Cossack Lunges
20 Band Good Mornings
10 PVC Dislocates
20 Mountain Climbers
10 Dead Bugs (each side)

1 minute Squat Hold
1 minute/side Single Leg Flexion w/ external rotation
1 minute Toad Squat

Seated Box Jumps 5 x 2

Strength – Box Squat
1 x 5 @ 35
1 x 5 @ 50
1 x 5 @ 55
5 x 3 @ 60-70% 1 RM

Partner Met Con
5 rounds each of
10 Heavy Russian swings while partner holds a prone hollow position
5 rounds each of
10 Goblet squats while partner holds (L, knee tuck or single knee tuck) on pull-up bar.


  1. Katie says:

    If only weighted box squats were as easy as unweighted…this was a frustrating day for me. We all have our goats, I just wish mine wasn’t squatting. A little progress, though — Russian swings at 12 kg felt good, and though I started shifting with my 15# goblet squats near the end, when Chris mentioned it I was able to feel what was wrong and correct it. I was amazed how quickly my grip went on the knee tuck, wow…I went to a V-sit eventually because I was dropping off the bar so much.

  2. Dray says:

    Well that met con was a good way to destroy my grip in a few short minutes! I was worried going for a 28kg KB was aggressive but felt good about it afterwards – thanks for working with me on that, Dave (didn’t get your last name to distinguish which Dave)!

    Somehow this was also the first time I’ve done box squats in my year+ but I think that went well. Stuck with the 12″ box and worked up to 135# which, in theory since I haven’t actually tested, is somewhere between 65 and 70% of my max back squat. It was definitely slowing down so while I think I could have stood up with heavier, it was losing the explosion already so that would have defeated the point. Time to get on a flight an let the soreness really set in…