Sunday, May 4
May 3, 2014
Tuesday, May 6
May 5, 2014


2 Rounds of
5 Inchworm-in-Place
10 Supine Scorpion
5 Hanging Scap Retractions
10 V-Ups

Strength (20 minute time cap)
7 x 5 Pendlay Rows
last 4 sets should be challenging working weight, without sacrificing posture or speed


4 Rounds of
1 minute max strict chins (do not have to be unbroken)
1 minute Plank hold

2 Rounds, NFT, of
10 Powell Raises/side
15 Band Pull-Aparts


  1. Dray says:

    This was a good idea – Pendlay rows were the perfect exercise to gently stretch out some of that soreness from Saturday in the hamstrings. Some. Inchworms to start the evening were pretty rough, though.

    Worked up to 145# and that might have been just slightly too heavy. The first 3 reps of my working sets felt good and quick but the last two slowed down. It was close and I was able to avoid the wandering eyes of Chris so I’m going to count it either way which makes for a fun comparison to the last time I did these – sets of 3 at 125#.

    And I can’t figure out if people just haven’t done them or forget how much the band pull-aparts suck but it always seems to catch most of the class by surprise. Then again, maybe it’s a known issue but still worth expressing shock each time.

    I’m just going to pretend the other strength part didn’t happen. Strict chin-ups? No, I’m pretty sure we skipped that. I would remember that because I would have done so very many in a minute, definitely not 1 every 10 seconds.