Tuesday, February 25
February 24, 2014
Thursday, February 27
February 26, 2014


3 Rounds of
10 Pause Squats
5 Reverse Hand Position Push-Ups
10 Supine Scorpion
5 Over-Under Scap Reaches per side

90 seconds Band Lat/Tri stretch per side*
* first 30 seconds static, last minute alternating b/t 5 second active contraction and 5 seconds relax

Strength – Pause Front Squat
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
3 x 3 @ 80%

2 Rounds (NFT) of Partner Medball Sit-Up series*
Each Round =

10 throws to center overhead
10 throws to left
10 throws to right
10 to chest

* One partner stands and passes the ball while the other performs the series; Use light med ball and make gentle passes to the working partner, focusing on speed of return throw


  1. Dray says:

    Think I’m good with this being the last workout before the Open on Saturday! Will be around for mobility stuff Friday but definitely resting tomorrow.

    Worked up to 135# and that felt a LOT better than last time. I think when we did pause front squats last I made it to 135 but completely lost my posture and it got pretty ugly so I didn’t expect to hit it tonight. The medball series was fun, too, could see a couple extra rounds of that and I would be pretty sore tomorrow!

  2. Katie says:

    3 x 3 at 40# and I DIDN’T SHIFT MY HIPS!!! Sucess!

    Med ball throws were really fun! Med balls are MUCH easier to catch than baseballs, softballs, wiffle balls, tennis balls, lacrosse balls, basketballs, or bowling balls.