400M Run
15 Passthrough
Push Up Pyramid
12 Pull Up (6 strict/6 Kip)
12 KB Swing
10 O.H. Squat (PVC)
10 Samson Stretch


Chest Stretch


1 x 3 Bench Press

Hit 195#. Chest was still super sore from Friday!



3 Rounds For Time Of:
400M Run
21 KB Swing (53/35#)
12 Pull Up

Time: 9:08

Slower than last time! Boo. Really disappointed with this performance. I went unbroken through the first two sets. Went 15-6 for the KB Swing the second time around and 3’s for the last set of pull-ups because my grip was smoked. Two things will get me under 8:30:

  1. Grip work
  2. Butterflying my pull-ups

I have the pull-ups down. Need to use them next time. 

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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