11.22
Double DB Bench Press 3×12 (4 sets: 10 reps)
*Build to a moderate weight and stay the same or increase across sets.
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
*Build to a moderate weight and stay the same or build across all sets.
DB Single Arm Kickback (4 sets: 10 reps (each side))
Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
Metcon (Time)
For Time:
75 Air Squats
25 Alternating Dumbbell Snatches (50/35) Rx+(70/50)
75 Air Squats
75 Air Squats
25 Alternating Dumbbell Snatches (50/35) Rx+(70/50)
75 Air Squats
TARGET SCORE
Target time: 7-9 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus for workout is moderate to moderate high intensity on squats and purposeful, steady pacing on heavy dumbbell snatches.
Target time: 7-9 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus for workout is moderate to moderate high intensity on squats and purposeful, steady pacing on heavy dumbbell snatches.
This is one of those workouts where we shut the mind off and grind through without hesitation.