Saturday, June 28
June 27, 2014
Monday, June 30
June 29, 2014

Something worth waking up for.”(Photo, & quote, credit: Devon D.)

2 Rounds of
5 Rolling Split Straddles
10 Hips to wall
15 Squats
20 Spider Lunges
25 Band Good Mornings

Strength – Good Morning
10 – 8 – 8 – 5
4 x 5

3 Rounds, NFT,
20 Double DB/KB Deadlifts
10 Band Pallof Press each side
10 Single Leg Hip Bridges (heel on box) each side


  1. Dray says:

    Had to add a new line to my tracking spreadsheet for this, somehow never made it on bar good morning days! This one always seems tricky for me in the warm-ups trying to balance getting enough depth with keeping the knees back and it was no different with the bar but Sara was able to jump in and catch me once I started going more forward. A slight correction made a big difference – could definitely feel it in the hamstrings. Worked up to 145# for the last two sets of 5 and while I didn’t feel like the bar was coming down much, it did feel like it was working the right areas so I think that’s a success.

    Going to feel the KB deadlifts at 28kg plus the hip bridges… probably just tired today and tomorrow but Tuesday might suck for walking.

    • Dray says:

      I was so very wrong. Sore as soon as I woke up this morning! Hamstrings and… I must really have been struggling to pull back the shoulder blades on those KB DL because that’s a little rough, too.

  2. Katie says:

    While it’s important to work on weaknesses, sometimes it’s nice to just do a movement I’m comfortable with! I often do good mornings in lieu of back squats, so I was happy to see them. If only my back squat was twice what I could do for good mornings!!

    Really enjoyed working with Julia, up to 113#. It felt doable but challenging, and I felt my core start to struggle a lot on the last set, resulting in some shifting as noted by Coach Chris. Overall felt very solid!

    Those double KB DL were deceptively difficult. I grabbed 12 kgs, thinking I would work up to 16 kgs, but no way, 12 was enough! Single leg hip bridges were brutal too. By the end of the 3 rounds I was kind of wishing for a metcon!

  3. Kenna says:

    I’ve only done barbell good mornings once, but I had no idea what kind of weight I should have been working with. My group worked up to 83# for the set, but I’m thinking I probably could have gone substantially heavier.

    Used 16KG for first round of DLs, but moved up to heavier ones for last two rounds for a challenge — something like 20kg?

    Finished off with 500m sprint on the rower. I haven’t been able to run as much so I’m trying to add in rowing where I can. My hammies are feeling it today!

    Also total girl power at the 11:30am class. Anthony was the only guy!