Monday, May 26 – Memorial Day
May 26, 2014
Wednesday, May 28
May 27, 2014

photo credit: Charles Wharton

3 Rounds of
15 Band Good Mornings
10 Spider Lunges
5 Hips-to-Wall

Strength – Deadlift (35 minute time cap)
Prep Sets:
1 x 10 RDL w/ bar only
1 x 5 @ 35%
1 x 5 @ 50%
1 x 3 @ 65%
1 x 2 @ 75%
Work Sets:
2 x 2 @ 85%,
2 x 2 @75%
After each work set, complete (both):
10 Dead Bugs (5 per side)
10 Spider Planks (5 per side)

– no more than 15 minutes to warm up sets

Spinal Twist with Hip Crossover series (1 minute at each position)

  1. Right ankle over left knee, lowered to left
  2. Right ankle over left knee, lowered to right
  3. Left ankle over Right knee, lowered to right
  4. Left ankle over Right knee, lowered to left


  1. Jane says:

    Good workout today (and helped with my not-doing-Murph guilt!) Felt really good on deadlifts, making me think that my goal of hitting a 200+ deadlift by the end of August is totally doable.

  2. Katie says:

    It’s okay, Jane, I didn’t do Murph either. :o) Glad I had the excuse of work, because I’m pretty sure I would have tried to do it and pretty sure I would have vomited.

    I love me some deadlifts! I went light because I wasn’t sure how my hips would respond, 113# for my 85%. In hindsight, way too light, but that’s okay, I felt like I got some decent work in perfecting form. Definitely calling myself out, though – I can do more.

    Ugh, the math problems on the comments are the WORST. Four + 7 = ____. I pick things up and put them down. You really expect me to know that?