Mon. Oct 17, 2016

DEB Dynamic Effort Bench

Warm-up

Fighter Warmup
Tabata Alternating,
Pushups and hollow hold

Weightlifting

DB Bench Press 

The “Dumbbell Fist Fight”, Round 2.
5xAMRAP
DB Bench Press at approx. 70% (looking for 8-15 reps)
-then
2xAMRAP
DB Bench Press at 50% of the previous weight used
*Get at least 1 more rep per set than last week

ACCESSORY WORK

Metcon (No Measure)

7min AMRAP:
5 Push Press (add 5 or 10lbs from last week)
5 Evil Wheels
Less reps this week, more weight. Move fast on the evil wheels and keep those push press unbroken.

-then

4x
1minute,Banded Rows
12 Barbell Curls AHAP
12 Weighted Dips