Friday, 2/6
February 6, 2015
Sunday, 2/8
February 7, 2015


3 Rounds of
10 PVC dislocates
10 Pause Squats
10 Alt Samson Lunges


3 Rounds of
5 Hanging Scap Retractions
10 Jump Squats

Strength – Push Press (30 min)

6 Rounds of
:30 Strict Chin-ups
:30 Rest
:30 DB Thrusters
:30 Rest


  1. Katie says:

    I love any S2OH, so was happy to see push presses. Unfortunately I made the same mistake I’ve been making recently of going too heavy early on. I think I did something like 5×63#, 3×73, 3×78, 2×83, failed on second set of 2×83, and had to go back down to 2×73 then 1x up to 78. 83 is a good number for me for 2, but if I would have planned better (and not psyched myself out) I bet I could have hit 88. Next time!

    I went with banded chin-ups (medium blue band 5 rounds, green last round because I only got 3 the previous round), and actual DB thrusters (yay!) with 15#. They felt okay when I focused on keeping a really tight core. Hoping I can ease back into squatting during metcons!