Thursday, 5/28
May 28, 2015
Saturday, 5/30
May 30, 2015


3 Rounds of
5 Dolphin Push-ups
10 Supine Scorpion
5 Hip Bridge w/ Pause
10 Prone Scorpion
5 Band Pull Apart Complex
10 Arm Circles/direction

Strength – Floor Press (25 min)
Prep: 1 x 5 w/bar, 3-3-3
Work: 5-5-3-3-3

4 Rounds of
Max unbroken Dips (Ring, Bar or Box)
10 Push-ups
20 Band Pull Aparts
30 Flutter Kicks
Rest 1:30 between Rounds


  1. Katie says:

    I guess now that Dray’s back to commenting I should be too!

    Floor presses are great. I was happy to hit 83# on my last set, which I think is a PR – and looking back to when I last did this rep scheme on February 20, I commented then that I wanted to hit 83# next time, and I did! So I guess my new goal for the end of August is 88#? 🙂

    That accessory work was rough, wow! Coach Jon was right, those were some of the toughest push-ups I’ve ever done. My shoulders are definitely feeling this one today.

  2. Dray says:

    Thanks, Katie! Appreciate the company on here! No PRs for me – failed on the third at 165# which is something I’ve hit in the past but that’s not too much ground lost. My arms are still just so very tired from the dips to push-ups, then ending with a max push-ups finisher. I’m waiting for soreness to replace that and not really looking forward to it.