Wednesday, June 4
June 3, 2014
Friday, June 6
June 5, 2014


3 Rounds of
10 Pause Squats
5 Reverse Hand Push-Ups
10 Spider Planks (5 per side)
5 Plank-to-Squat

1 minute/side Band Lat/Tri stretch

Strength – Front Squat (25 min time cap)
1 x 10 w/ bar
1 x 6 @ 35%
1 x 6 @ 50%
1 x 6 @ 65%
3 x 6 @ 75%

Met Con
Complete for time:
50 Wall Ball
25 Toes to Bar
50 Alt Lunges
25 Toes to Bar


  1. Katie says:

    A bit of an off day…felt like I was lacking focus.

    Still working on re-learning squats with proper form, did sets at 43# which felt challenging, which frustrated me. Coach Sara gave me a great cue about keeping my hips evenly tight as I descend…I just was lacking the mental toughness to make sure I implemented it in every rep the way I would have liked.

    Did push press style wall balls at 12# to go easy on the hip flexor after squats and before lunges. Sara again gave me great cues to push away on the bar and open up my hips fully with my knee raises, and I tried but again was so tired I didn’t implement like I should have. Next time.

    Solution: sleep. And remembering “off” days like this are just as productive as exciting PR days.

  2. Dray says:

    I think I will agree completely with Katie – definitely an off day. Front squats are something I really need to work on anyway; when back squats finally clicked and suddenly was able to handle significantly heavier weight, front squats did not join in. Worked up to 125# for the first set of 6, didn’t feel great and didn’t feel like a day to really push through so backed off to 115# instead of going for a previous max of 135# (on a set of 5).

    The metcon was fun but only because we had the option to break up the wallballs. 10 at a time I can handle. 50? I might end with a bloody nose (never happened but I keep expecting it) and several reps remaining because I missed the wall so many times (…flashbacks to the open). First set of T2B went quickly, second set 1 at a time for the last 10 but my taping strategy held and didn’t open up my hands again after Monday’s pull-ups!