Joined in on the 11:30am Sprint class today while the mother-in-law watched Quinn again. The little guy did not sleep well last night so Charlotte and I were both functioning on maybe 5 hours of sleep.

The workout was:

8 rounds for time:

200m Run
10 K2E
10 Push Press (35# DBs)

Time: 13:36

Everything was unbroken, but my grip was starting to fade on the last few rounds. It was also 20 degrees outside so a bit sprite to be running 🏃🏻

After the workout, I worked on some overhead squat strength:

E2MOM for 14 min:

3 OH Squats

I went 65, 95, 115, 135, 145, 155, 165 (f). Overall, I was pretty happy to hit 155. It felt really solid, and I should’ve hit 165 for sure. I just lost it on the third rep. Considering my 1 RM is 170# though, solid progress.


Every 3 minutes for 4 sets:

– 3 reps of Overhead Squat with a 3 second pause

Worked up 95#, 115#, 135# (f), 135#

I could definitely have gone heavier. I failed on the first set at 135#, which was silly.

For time:

100 Overhead Squats (95/65)

*Time cap: 7:00

I scaled this one to 75# so I could be sure I would finish. Finished in 5:37. I did 30/20/20/15/14/1 😀


Warm Up
2 x 10 Reps Of:
Samson Stretch
Overhead Squat
Back Extension

1 Rope Climb

Met Con
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 Pull-ups
50 Sit-ups

Jeremey – 18:13 Rx
Charlotte – 27:10 Rx

Extra Work
One mile run



200m Run
20 Banded Good Mornings
15 Band Sidesteps (L&R)
14 KB Swings
13 Push-ups
12 Press w/ Bar
11 Tricep Ext w/ Bar


2 minutes contract/relax hamstring stretch each side


5×3 Deadlift at 85% of 1RM


Felt really good on deads today. 315 felt light. For the 5×3, I reset after each rep so there wasn’t any bouncing involved. It was straight pulling from the ground.



Shoulder Press (75#)
Overhead Squat (75#)

Time: 9:31

This one smoked me! I’m definitely weak in the shoulders. I broke the first set of 21 presses and OH squats up 7-7-7. The second set of presses started catching up with me. Really should’ve been faster here. Need to work on overhead strength for certain!