Mon. Oct 10, 2016

DEB

Warm-up

Row 500m
20 Cherry pickers in Push up position
               10 Push ups
               30 second handstand hold
      10 Cherry pickers

Weightlifting

DB Bench Press 

DEB (dynamic effort bench/dynamic effort upper body day):
The “Dumbbell Fist Fight”
5xAMRAP
DB Bench Press at approx. 70% (looking for 8-15 reps)
-then
2xAMRAP
DB Bench Press at 50% of the previous weight used

ACCESSORY WORK

Metcon (No Measure)

7min AMRAP:
7 Push Press AHAP
7 Evil Wheels -

-then

2 trips down and back, Sled row/face pull AHAP.
100 Bandy Curls
100 Bandy Tricep pushdowns