Monday Squat PR and Sprinting MetCon

Sore and tired from my Sunday run, but not so sleep deprived as most days last week, still 100% paleo, and consistent in my eating plan, I made it to CFA at 6:00 am today feeling pretty good. A shout out to Keith Roberts for joining up with us today!

I have no time for extended notes this evening. The gritty detail:

Back Squat

Result: 5 x 95 / 3 x 125 / 1 x 160 / 5 x 175 (fail on 6; PR).. I should be stronger, but I continue to lag behind my peers in the squat. I am going to start Corey’s next level of dynamic strength progression on the next time around. Here’s a video. Any feedback on form or what you see here would be fine.

Met-Con: Bodyweight Trio

A simple but, devastating workout.

400 meter run, 50 squats, 25 pushups; 400 meter run, 30 squats, 15 pushups; 200 meter run, 20 squats, 10 pushups; 200 meter run.

Result: 11:27


So, I got a new 5 rep PR in Back Squat today, but I remain kind of embarrassed by how small my squat numbers are. Young people, remember: squat squat squat. I wish I wasn’t 20 years behind in my squat development.


  1. Damn girl!

  2. Great job. I admit, I’m surprised you didn’t have any spotters.

    I agree – squat squat squat.

  3. Padre, you are aware that this was a year ago, right?

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