Friday, May 30
May 29, 2014
Sunday, June 1
May 31, 2014


3 Rounds of
15 Squats
10 Alt-T Push-Ups
15 Band Good Morning
10 Spider Lunges

90 seconds Single leg Flexion w/ER each side
1 minute Squat Hold

Strength – Back Squat (45 min time cap)
1 x 10 w/ bar
1 x 6 @ 35%
1 x 6 @ 50%
1 x 3 @ 65%
1 x 3 @ 75%
3 x 6 @ 80%

Partner Met Con
12 minute AMRAP of
12 OH Plate Lunges (6 per leg) while partner holds plank position
24 Plate Russian Twists (12 per side) while partner holds squat (below parallel)
– A Lunges while B hold plank, then B lunges while A holds plank. A moves to Russian twists while B holds squat, then A squats while B holds = 1 full round


  1. Dray says:

    Always fun to come back to squat day – after a week of sitting very still and a couple long flights, guaranteed to struggle. Today wasn’t as bad as it has been in the past, though! Worked up to a very difficult 175# when my expectation was 165# – in the past I think I’ve pushed this to 180-185 so this wasn’t the best but not far off!

    Metcon was a fun 12 minutes. Squat holds plus… well, anything… just suck. Sitting there wasn’t the bad part (admittedly I was pretty much about as collapsed as you can get); doing the other exercises afterwards was the bad part. Legs were shot by the end of this.

    And that’s why I had decided not to follow through with plans to try Thursdays rowing/DU workout and was almost on my way out of the gym when Jessi came in saying that’s exactly what she was going to do so how could I just walk out? First row went faster than expected but wasn’t a problem at 1:53.9. Second row I sped up quite a bit and by the end of it, my legs were trying to remind me what had just happened in class but pulled off 1:42.9. Third I started strong and was around 1:33-1:35 pace for the first 250m then it went badly – ended with another 1:42 (flat this time, so almost a second better still!) but I wasn’t sure I would be able to walk home in the next hour, much less doing some DUs and KB swings so I skipped out on that. I did make it off the floor and out eventually but I’m still thinking this was probably a bad idea.

  2. Katie says:

    Great working with Allison, who was dropping in from Lake Tahoe! I tried back squats for the first time in many months….struggled a little, but at least I tried. Chris noticed that although I was pressing my knees out, I was caving to the inside of my foot, which is basically the same effect. When I tried to correct that, my chest was falling, so I called it a day and switched to good mornings. Did 3×6 at 83# I think?

    Used 15# plate for the met=con, which was pretty brutal. For me, squat holds were the rest!! Hip started hurting on the lunges so Chris switched me to step-ups, which were much better.