Monday, July 28
July 27, 2014
Wednesday, July 30
July 29, 2014


3 Rounds of
10 Spider Lunges
10 Pause Squats
10 Hips to Wall
10 Squats
10 Supine Scorpion
10 Jump Squats

Strength – Back Squat (35 Minute cap)
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5 @ 80%
3 x 5 @ 83-85%

5 Minute Plank Hold
5 Plank to Squats every time strict plank position breaks (knees down or unable to maintain hollow posture)


  1. Dray says:

    Hamstrings still suffering from Sunday did not appreciate my rule about not skipping squat days but they made it through even if I didn’t get as heavy as I had hoped. Felt pretty mediocre but looking back, hitting 175# for 5 reps is actually heavier than I’ve gone before (by 10#) so at least there’s that but I’m confident on a good day I could have added quite a bit more. I was thinking of going for 185# but Chris disagreed with my declaration that my squats were plenty deep so rather than going up in weight, stuck with it to get a good set in.

    All the people holding that plank for 5 minutes are amazing (and those who could have kept going after that are terrifying). I was at 3:30 when my brain said enough. Body didn’t quite give out but it was unpleasant enough that pride was not enough motivation to stay up for another minute+. Then after that it was hard to even hold a minute and I ended up with a second set of plank to squats.