Saturday, 7/25
July 24, 2015
Monday, 7/27
July 26, 2015



4 Rounds of
4 Rolling Split Straddles
8 Supine Scorpion
4 Spider Lunge w/ reach up on both sides
12 Band Good Mornings

Strength – Deadlift (35 min)
Prep: 1 x 10 RDL w/bar, 5-5-5
Work: 10-8-6-4-2
– make each set challenging
– add weight each round if possible with perfect position

3 Rounds, NFT, of
10 DB/KB Side Bends /side
10 Single Leg Hip Bridges/side
20 Windshield Wipers
20 Band Hamstring Curls

Spinal Twist series – 1 minute in each position:
– Right ankle over left knee, lower to left side
– Right ankle over left knee, lower to right side
– Left ankle over right knee, lower to right side
– Left ankle over right knee, lower to left side


  1. Kenna says:

    It’s been a loooong while on DLs for me. Was really fatigued by last set and couldn’t get 153# all the way up.

    RiP angry penguins?

    • Katie says:

      Noooo, I love angry penguins! I will always call them that. 🙂

      Kenna, you can definitely get 153# up, just try it when we don’t do a 10-8-6-4 rep scheme before and I’m sure you’ll be just fine.

      I think we did my sets were at something like 113, 123, 133, 133, 143? I felt like I probably could have done 153 on the last set (I think my 2 rep max is like 160?), but my hips were feeling unstable and I was tired and just felt like it wasn’t the day to push the weight. I’m sure I’ll be plenty sore tomorrow!

  2. Dray says:

    Happy to be able to hit my previous PR (2×275#) after – according to my notes – 5 months without a heavy deadlift! And given that was with some aggressive jumps at higher reps (205-235-255 for 10-8-6 respectively before only hitting 2 and then 1 at 275#) feeling pretty good about today.

    The accessory work was particularly rough today. Always is with things like the band hamstring curls and single leg hip bridges but it definitely felt like a serious grind to get through. Between the deadlifts and that, I’m expecting to be pretty sore tomorrow but based on Tom’s comments it sounds like it will be a fun day and not one to skip!