Monday, April 7
April 6, 2014
Wednesday, April 9
April 8, 2014


3 Rounds of
10 spider lunges
15 band good mornings
10 supine scorpion
15 hip bridges

Strength (25min timecap)
6 x 3 Deadlifts + 3 RDL + 3 Barbell Shrugs
– All reps w/ double overhand grip (Straps allowed)
– During shrugs, keep glutes squeezed, shoulders move straight up and down (no “rolling”)

3 Rounds, NFT, of
20 Windshield Wipers (10 per side)
20 Band Pull-Aparts


  1. Dray says:

    Knew I needed to work on stabilization of my deadlifts from the open so was looking forward to this. Only problem was grip giving out so quickly that I had trouble focusing on shoulder position!

  2. Kenna says:

    My hands were definitely the limiting factor on these (that and the shrugs). I used the hook grip and my thumbs turned purple and were a bit numb the rest of the night… Got to 123# and stuck there. I will admit I rushed through the reps on each round just to get the bar out of my hands as quickly as possible. Ok, whining over. I need to GET A GRIP!