Here’s some information regarding this upcoming cycle that we are starting!


Are you squatting correctly?  Read this post to learn more.



A1. BS: 4 sets WU, 2×10 (60%+)  Goal today is to get a feel for how a few pretty heavy set of 10 BS feels.  Warm up as usual and add a WU set of 10 at 50%.  Then, hit 2 working sets somewhere north of 60%.  This may be 60% for some of you, or closer to 70% depending on your experience.  Either way, we want 2 heavy sets of 10.

A2. Pushups x 6 total sets.  Perform as many unbroken reps as possible without taking a pause in the plank.  Scale to hit at least 12 reps on first round.

B. 3 RFT:

Row 600/450m

7 FS from ground (185/115)

21 COVP Pullups.  Begin every set of pullups with a set of submaximal strict.  Finish with kipping (NOT BUTTERFLY) if you have them.

C*: 8 rds: {0:20/0:10}

CG-Pushup or CGBP





B. 3 RFT:

Row 600/450m

14 WB

21 KBS


This happened in Colorado over the weekend.  Congratulations, Dunsey and Meg!


Post loads, times, and comments.

Dunsey Meg Engagement

10 19 15

One thought on “10 19 15

  • 10 19 2015 at 9:34 pm

    Congrats Sarah and Meg!

    A. 225, light sets today, 65 push-ups (4 sets)
    B. 14:48 rx

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