Tuesday, 5/26
May 25, 2015
Thursday, 5/28
May 28, 2015


3 Rounds of
6 Pause Squats
6 Reverse Hand Spider Lunges
6 Band Sword Pulls/ side
6 Alt Samson Lunges
6 Quadruped Ext & Rotation/ side

Strength – Pause Front Squat* (30 min)
Prep: 1 x 10 w/ bar, 6-4-4
Work: 6-6-4-4-2-2

*Count = “One-One thousand, Two-One Thousand, Up!”

5 Rounds for Time of
10 Alt DB Snatch
20 Squats

– 10 min cap


  1. Dray says:

    Since I started, front squats have gradually risen to take the position of worst, overcoming things like rowing, OHS, and even wallballs despite their similarity. Some day I’m going to dig in and focus on improving them specifically but it hasn’t happened yet. Worked to 135# on the final set of 2 and was definitely starting to collapse forward towards the end of my very hasty 2 count pause. The wobbly legs from 100 air squats and 50 db snatch to close out the day still felt better than more front squats.