Friday, June 20
June 19, 2014
Sunday, June 22
June 21, 2014


3 rounds
10 Hip bridges
5 Dive Bomber Pushups
10 supine scorpion
5 Hanging Scap retractions
10 arm circles each direction
5 pause Superman
KB Arm Bar: 3×2 (each side)
Floor Press: 5-5-5-3-3-3
15 Band pull-aparts after each Round
2 rounds NFT
10 DB Powell Raises per side


  1. Dray says:

    Hooray, a post to comment on!

    Hit 3 reps at what was my previous 1RM (155#) so today went well – didn’t feel like that was a max, either, so maybe 160-165# on a good day for 3 reps and slightly heavier for 1.

  2. Kenna says:

    Hit 88# but only two reps, which matches what I did last time on floor press.

    I also get hip cramps when I do floor press. My back and legs are really flexible so I can get a pretty dramatic arch, maybe my hip angle is weird? Anyone else have this issue?

  3. Katie says:

    Floor presses went pretty well, I hit 78# on the last set of 3 which I’m pretty sure is a PR. Yay!

    Hmm, Kenna, I know we have similar arching issues to you, but I’ve never had a hip cramp during floor presses. I wonder if it has something to do with how wide your legs are combined with the arch? Tight hip flexors perhaps? That seems to be related to almost everything that hurts for me!