Monday, January 13
January 12, 2014
Wednesday, January 15
January 14, 2014


3 Rounds of
5 Hanging Scap Retractions
10 PVC dislocates
5 Plank to squat
10 pushups

90 seconds each side overhead band distraction

20min to find a 3 RM Push Press

2 Rounds of
4 min AMRAP 12 Push Press* + 9 Toes to Bar
4 min REST

*use 60-65% of 3RM above (successful 3RM, not attempted!)


  1. Phil G says:

    Worked with Jack this morning (which certainly made racking the bar between sets easier) and got up to 195# pretty quickly. I definitely found my max as I tried 200# 5 mins later and just missed the 3rd rep.

    Got through 2 rds + 12 reps on the 1st AMRAP (125#, RX T2B) and 2 rds + 9 reps on the 2nd AMRAP (switched to V-ups after 5 T2B once I ripped a callus).

  2. Charles says:

    I teamed up with Dray and Mike (in green “Irish Yoga” tee) for the workup to the 3 RM push press and pr’ed at 140 lb.…which seemed like an “Average Joe’s” kind of record to me but then I looked at my notes and realized that last March, my 3 RM push press was 95 lb. (ouch).

    • Dray says:

      Jeez… 95 to 140 – you’re just about ready for the open! I still have some catching up to do but was happy to work up to 125# leaving me with 75# for exactly 60% on the metcon. That weight felt pretty good, leading to 3 rounds (plus 12 PP) and 2 rounds (plus 12 PP and 1 T2B) in the AMRAPs despite shoulders that were still a little tired from the previous week.

  3. Steph says:

    Hit a PR today on PP, 3 reps at a 10lb jump from a previous 1rm, after the strict press PR a couple of weeks ago. I don’t think it’s necessarily me getting that much stronger that’s putting up heavier weight, I think it’s having better technique in these movements that’s helping. I have been trying to engage my core better lately, meaning engaging the entire mid-section, not just the abs, and it’s helped tremendously with stability especially with my flexible lower back. Looking forward to even more improvements in the future!

    The metcon was tough. It was awesome to see Pete bang those T2Bs out so effortlessly.

  4. Kenna says:

    Reached 83# on the 3 rep max. Worked with 53# on the met con… I was able to bang out the first set unbroken within 15-17 seconds of each round. However, the second set was far more challenging, and by the third set I would only get 2-3 before dropping the bar. Downhill fast! is there a way to work on muscle endurance? Or did I go to fast out of the gate? Not sure slowing on the first set would have made a difference…