May 20, 2013
May 22, 2013
Wednesday, 5/22/13

10 PVC Dislocates
10 Spider Lunges
10 Superman
5 Arms Only Inch Worm
30sec Samson Stretch/side (knee down)

Twice through per side
10 Internal X-Body Rotations
10 External X-Body Rotations
5 Internal Scap-Touch Rotations
5 External Reverse-Pitching Rotations

Strict Press 5-5-3-3-2-2

5 rounds for time of
10 Push Press* + 10 T2B
 * M=135/115/95/75; W=113/93/73/53



  1. Steph says:

    Another tough workout today. Loving the heavy metcons lately!

    PRed on my strict press today, by 5lbs, which isn’t much but I’ve been trying to get better at pressing overhead while keeping the glutes, quads, and mid-section tight, and today’s the first time that things felt easier and more stable. Thanks to Chris for constantly reminding me to not over-arch.

    Used 75lbs for the metcon. Had wanted to use 95 but after seeing how heavy the 95 looked for the guys in the 6am, decided 75 was the way to go unless I wanted to spend 12 mins doing this metcon. T2B slowed me down considerably, doing sets of 2s and 3s after the first round. Broke once on the PP in the last round. Finished in 8:11.

  2. Cam says:

    Last 2 days have been a beast.

    My times may reflect my regrets on RXing, but I know I needed to give my self the challenge. So, quid pro quo, no regrets!

    Strength – up to 145

    Metcon: 10:54 @135

  3. Andraea says:

    Congrats Steph on your SP PR!!! That’s awesome!

    I did this workout too and it was rough but a good one! My hands were hurting on the T2Bs and I had to break it up in sets of 3 the last 3 rounds. I made it unbroken on the PP (used 70# – should’ve rounded up to 75#, next time)until the last round and had to stop at rep 6.

  4. Sara says:

    Should have rested yesterday but was so annoyed by the time I finally got to the gym that I did the workout with the 7:30 class. Been trying to bring my SP back up to where it was when I was doing seated strict press with chains. I made jumps that were too big so on my first attempt of 2 reps (113lbs) I couldn’t press it even once. I dropped to 108 and again couldn’t press it. Dropped again to 103 (what I pressed for 3 reps) and that went up. Next I went back to the 108 and was able to press it for 2.

    Used 93 on the metcon. Had to break after the 2nd set, hit myself in the head bring the bar back to rack position halfway through round 3. T2B went fairly well. It wasn’t till the 4th or 5th round that my kip completely fell apart (notices that I had straight arms on the kip even as I pulled back to raise my feet to the bar and that wash downfall.)