Friday, July 18
July 17, 2014
Sunday, July 20
July 20, 2014


3 rounds of
6 Hanging Scap Retractions
6 Alt-T Pushups
9 Hip Bridges
9 Superman
12 Spider Lunges
12 Jump Squats


:30 Band shoulder Rotations; then,
:30 Band Cross Overs
– complete both exercises on one side before switching
– Demo Video HERERotations at 2:20 mark, Crossovers @ 3:20 mark

Strength – Floor press

12 Minute Ladder
1st minute: 2 strict Pull-ups
2nd Minute: 12 Alt DB Snatches
3rd Minute: 4 Strict Pull-ups
4th Minute: 10 Alt DB Snatch
11th Minute: 12 Strict Pull-ups
12th Minute: 2 Alt DB Snatch

– Scale Strict Pull-ups to challenging Ring Rows
– Pull-ups do not have to be unbroken, just completed within minute
– Once unable to complete pullups within minute, start back at 2 and being working back up in remaining time


  1. Jessie C. says:

    That video was awesome! It was like watching a motivational infomercial! Big. Ass. Dude.

  2. Kenna says:

    88# continues to be my sticking point on floor press. Got 1 rep twice. I was feeling pretty tired today. I forget how important sleep is on performance (and general health and well being).