Saturday, May 3
May 3, 2014
Monday, May 5
May 4, 2014


3 Rounds of
10 Spider Lunges
10 Band Good Mornings
10 Alt Samson Lunges
10 Supine Scorpions
3-2-1 Band X Walk

2 Rounds of
1 Minute SLF w/ER Bias Each Side
1 Minute Squat Hold

Strength – Back Squat (35 minute cap)
1 x 10 w/Bar
1 x 8 @ 35%
1 x 8 @ 50%
1 x 8 @ 65%
3 x 8 @ 75%

Finisher (20 minute cap)
3 Rounds, NFT, of
10 KB/DB Side Bends Each Side
20 Windshield Wipers
10 Single Leg Split Squats Per Side


  1. Kenna says:

    First off, I totally have the Star Wars theme song in my head. Thanks, Chris.

    Secondly, angry penguins = awesome name.

    Thirdly, I was not a fan of those splitty squaty thingys. I think the boxes have a vendetta against me.

    Lastly, I got to 95# on the last working set. Looking back through the blog comments, I’ve previously done 93# at 8 reps and 103# at 6 reps. Knowing this, I probably could have increased a little, but I feel like it was ok. My squat form has been transformed by one key thing, which is squeezing my shoulder blades together. Helps soooooo much!

    • Katie says:

      Let me guess, Chris made a terrible joke about May the Fourth? *shocked face*

      • Kenna says:

        He literally played the music!! Which I’ll admit was kinda awesome, in a very nerdy way.

      • Dray says:

        Chris? Terrible jokes? I’m confused, you must not be talking about the coach because that Chris only shares top quality humor.

  2. Dray says:

    I was so very wrong in yesterday’s comment. Despite the warning from Chris, I didn’t expect how sore I was first thing this morning on my walk to the gym – thought that would kick in later! This is a bad sign and I plan on moving very slowly tomorrow.

    That said, it didn’t seem to hurt the squats! 8 reps sucks and once I just committed to that being the case, I was able to work up to 165#. That’s heavier than what really killed me a couple weeks ago with less reps so definitely feeling good about this – didn’t hurt that I think it could have gone slightly heavier.