Mon. Nov 28, 2016

DEB

Warmup

3 minutes Assault Bike, minimum 65/60 rpms.
2x
10 plate front and lateral raise
20 DB Press
10 plate, internal and external shoulder rotations

*For front/lat raises, 10lb DB’s is enough. Presses, in the 20lb range. Internal/ext rotations: Stand holding 2.5’s or 5’s in an iron cross stance. Engage scapula and rotate palms down and palms up as far as possible. Do this slowly, 10 times.

Weightlifting

Shoulder Press → Push Press

3x
3 Shoulder Press @70%
10 Push Press
(Perform as a complex. 3 shoulder presses, directly into 10 push presses)

*Rest as needed between sets. This shouldn’t take very long.
*Use 70%of 1rm shoulder press throughout. This will get heavier next week.

-then

10 min EMOM, alternating minutes:
10 DB Push Press
3 Pullups
*DB weight should be heavy but unbroken. Pullups are strict, duh.

-then

2x

EMOM (Time)

40 Cal Ski Erg

OR

30 Cal Assault bike Arms only
Rest 2 minutes between attempts