May 11, 2013
May 13, 2013
Monday 5/13

2 x
10 forward arm circles/side,
10 backward arm circles/side,
10 Pause Squats

then 2 Rounds of:

15 internal tube rotations (scap touches)/side,
15 external rotations (reverse pitching)/side

Floor Press 5-5-5-5-5
alternated with
Pendlay rows 5-5-5-5-5

4-3-2-1 alternating Rounds of Tabata DB Thrusters* and Flutter Kicks (10min total for the workout)
* Thruster weights: M = 1/2 BW, W = 1/3 BW; scale to M = 1/3 BW, W = 1/4 BW



  1. Katie says:

    My hope for this class was it would help with my ridiculous shoulder soreness from Saturday’s half-hour bloodbath. Success! Now my shoulders don’t feel like my older brother punched me five times!

    Floor presses felt better than Pendlay rows today. I worked up to 58# on the floor presses and 63# on the rows (a little light, but I felt like I was close to heaving so had to stop). Chris cued me to think about driving up with my left arm more, because it’s weaker, and that really helped keep my press more even.

    I subbed push presses for the thrusters with 15# DB. This metcon didn’t sound so bad, but 20 seconds seems like a LONG time when you’re in the midst of it. My abs are feeling those flutter kicks today.