April 7, 2013
April 9, 2013
Tuesday 4/9/13

10 PVC Dislocates
10 Spider Lunges
5 Dive Bomber Push-Ups
15sec Samson Stretch/side

Strict Press 5-5-3-3-3

PP @~75% last set of successful 3 rep strict press
Barbell Lunges (each step = 1 rep)
Bastards (lateral burpee over bar; over = 1 rep)

3 x max time L holds (choose any, or attempt all, of the following)
Version A) L Sit between Boxes
Version B) L-Hang from Pull-Up bar
Version C) L-Sit on Rings



  1. Alex C. says:

    Strength: to 135#
    Metcon: in 6:19 w/ 105#
    Total Max L-sit holds: 1:20 (1xrings; 2xboxes)

  2. Anonymous says:

    That metcon was brutal for me. I enjoyed it.

    Chris R

  3. Katie says:

    Strength went well, metcon not so much!

    I worked up to 53# on the strict press, which was my goal and I believe a PR. The last rep of my last set was a little rough, but I got it up there without arching too badly. I definitely noticed my left arm is a LOT weaker.

    I used 38# for the metcon, and it didn’t feel as light as I thought it would. This metcon killed me, for some reason my body just wasn’t responding well, particularly on the burpees. There is a possibility I skipped part of the round of 4, but I’m really not sure, I completely lost track. I finished in 8 something, but I don’t know if that’s valid. I just felt awful during this. Hoping it was a fluke.

    I subbed knee-raise on the bar for the L holds, and got 30, 30, and 20 seconds. I really felt this in my hip flexors!