Mon. Nov 14, 2016

DEB

Warm-up

In partners,
1: 500m row
2: Max Distance Death crawl
Switch-
*Mash upper body

Weightlifting

Bench Press 

Bench Press:
Speed Reps
10x3 @60%
7x2 @70%
*5% heavier than last week

Seated BB Shoulder Press 

Seated Shoulder Press (Barbell)
*add 5lbs to last week
4x5 Heavy
*Sitting on a bench, using a rack, find a heavy four sets of 5 using the same weight

ACCESSORY WORK

Metcon (No Measure)

In Partners, alternating
12 Min AMRAP:
10 Cal Assault Bike, MAX EFFORT
5 Chinup (unbroken), partner assisted if necessary
5 T2B
*One partner completes a full round while the other partner rests, then switch. Resting partner assists his working partner on chinups if necessary.

4x
12 Tbar Row
12 Banded Curl (3second eccentric)
12 Banded Tricep Pushdown (3second eccentric)