Two sets of:
Row x 250m
Plank Shoulder Taps x 20 reps
Two sets of:
Single Arm L-Seated Dumbbell Press x 8 reps per side
Dumbbell Floor Press x 16-20 reps
*use a lighter warm-up weight for these movements
A.
Every 2 minutes, for 14 minutes (7 sets) of:
Strict Press
Set 1 – 5 reps @ 65-75%
Set 2 – 4 reps @ 70-80%
Set 3 – 3 reps @ 75-85%
Set 4 – 2 reps @ 78-88%
Set 5 – 1 rep @ 82-92%
Sets 6-7 – 10 reps @ 65-75%
B.
Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
20 Dumbbell Push Presses (50/35 lbs)
10 Alternating Dumbbell Overhead Reverse Lunges (50/35 lbs)
sp 75-100-75-75
4+45
A. 5×70#/4×75/3×80/2×85/1×95/10×75/6×75
B. 5+17 – did the oh lunges single arm, switching arms halfway through each set. I was having a lot of trouble with the double arm. Heck, I had a lot of trouble with the single arm! ????
A. 110-140; 110
B. 3 + 29
A.
5 @ 75#
4 @ 80#
3 @ 85#
2 @ 90#
1 @ 95#
10 @ 70#
10 @ 70#
B.
4 Rounds RX
35s felt heavy today
A. Did yesterdays deadlifts since I missed those 215/234/265/215 (no chalk allowed at this globo gym and bars are slippers! At 265, I felt slipping and you can’t drop weights here)
B. 6 + 49 RX (assumed it was double DB on the lunges as well)
Since it doesn’t specify single, does “alternating dumbbell overhead reverse lunges” mean two dumbbells overhead?
Yes