Mon. Dec 5, 2016

DEB

Warm-up

3 minutes amrap:
2 burpee
2 Manmaker
*Manmaker for today: on db’s, pushup, row left, pushup, row right, cluster.
*Mash Pecs on KB

Weightlifting

Shoulder Press Complex 

Shoulder Press → Push Press
3x
Max reps Shoulder Press @75%
Max reps Push Press
(Perform as a complex. Max reps shoulder presses, directly into max reps push presses)
*Rest as needed between sets.
*Use 75%of 1rm shoulder press throughout.

ACCESSORY WORK

Metcon (No Measure)

Every min for 10 min (in the SAME minute):
10 DB Push Press +5lbs from last week.
Max reps Pullups in one continuous set.

-then
2x
For Time!:
4 Rounds
10 Cal Ski Erg
10 Pushups
OR
3 Rounds
10/7 Cal Assault bike Arms only
10 Pushups
Rest 2 minutes between attempts

-then
2 sets max reps diamond pushups in slingshot
Tabata:
 empty barbell curls
*On 10 second “rest” -perform 1 continuous slow eccentric curl