Warm Up

500M Row
6 Samson Stretch
5 Goblet Stretch
6 Cossach Squat
10 KB Swing
10 Goodmorning (bar)


– Ankle distraction


10 x 3 Back Squat*

*Perform as heavy as possible. 90 seconds rest between sets

Jeremey – 230#
Charlotte – 155#

Compare to 11/29/16. 5# increase from the last time we did this. I could’ve probably gone heavier, but I didn’t want to push it. My back is feeling a bit off since Nancy on Monday. After each odd set, I did a set of muscle-ups. I ended up getting 5 in a row on my third set (pr!). Starting to feel more comfortable in the kip for sure.

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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