Wednesday, 9/23: Our pets HEADS ARE FALLING OFF!!

An answer Sage gave during one of her recent tests.

Week 5, Day 3

1. Snatch Balance: 4 sets of 2 reps
2. Back Squat: Monday's Max x 2 reps, +5-10% for 1 rep, back down 10% off Mon. max for 3 sets of 3 reps
3. Hamstrings: 5 sets
4. Dips: 5 sets
5. Weighted Abs: 5 sets
6. Rower Sprints: 200m x 5, rest 1-2 minutes between each set

Randomizer: Day off


  1. I had to workout before you posted this so I picked 2 things I need work on: front squat and jerk. I PR'd on the FS! And, thanks to some feedback from a couple of Kiwis, I think my jerk is looking a little better.

    As for your question about the HORSE WOD, I won! (thanks to all the squatting we've done). Before the games I was doing super sets of squats and got up to 20 reps at 195#. In CF Total to the Max I was able to do 23 reps at 200#! Thanks KCB!

  2. Way to go Michele! I'm glad to hear your jerk and leg strength are improving. Keep up the good work.