Sunday, June 8
June 7, 2014
Tuesday, June 10
June 9, 2014


3 Rounds of
3 Wall Walkers
6 Spider Lunges w/ reach up on each side
3 Rolling Split Straddles
6 Arm Circles each direction

1 Minute OH band shoulder (each side)

Strength – Strict Press (25 minute time cap)

5 Rounds for time:
5 single arm DB Push Press (Left)
10 DB Russian Twists (5/side)
5 single arm DB Push Press (Right)
10 Push-ups
– 10 min cap


  1. Dray says:

    I went looking back through my notes on previous workouts and realized I haven’t done a heavy strict press since last July – which made for some fun improvement! Last time I did 3 at 95#, tried for 100# and failed after 1 rep. Tonight I did 3 at 105# which felt good and 2 at 110# – I think I can hit that third, just had already worn myself out (shoulders way too tired by then). Some good tips from Chris near the end about setting up for the first rep and cycling rather than spending too much time with the bar racked.

    Met-con didn’t cause any difficulty breathing but back to those tired shoulders… whew. Went with 40# and maaay have survived 45# but the push-ups were ugly.