Mon July 21 "Play It By Ear"

Move

1) Strict Press: 5-4-3-2-1-1-1 Building

2) 12 MIn AMRAP

8 Push Press
8 Back Rack Reverse Lunges
8 Bent Over Row

Train

1) Strict Press:
3 x 1 @ 90-95%
1 Big Drop Set @ 50%

2) Play It By Ear

12:00 AMRAP
12 Dumbbell Shoulder to Overhead (50/35)
12 Dumbbell Overhead Reverse Lunges
12 Dumbbell Plank Rows
*6 Reps on Right, Then 6 Reps on Left

Stimulus:

1) You are hitting heavy single reps for this last week. Once you finish your three reps, you will complete one big drop set at 50%. Belt up if needed and take adequate rest between maximal singles.

2) You will use a single dumbbell for this muscular endurance workout. FOr each movement, you must complete 6 reps on the right side, then 6 reps on the left side. For the reverse lunges, one arm holds the dumbbell overhead for 6 reps, then the other arm for 6 reps, but alternate legs every rep. Choose a loading that allows you to complete each dumbbell movement unbroken. Aim to get roughly 4-6 rounds.

Extra Credit

Rowing Intervals:
2 Rounds: 10 Sets
40 Sec Row
20 Sec Rest
*Rest 4 Minutes Between Rounds