Saturday, October 27: Pulverized In Seconds

Dave Dumbell Pressing Machine

Dave only seems to smirk during particularly hard dumbbell workouts.


Mobility:  Shoulder Mobility


Skill Practice Warm Up:  Ring Rows.  5 reps with a 2 sec pause at the top, 3 sets.


Workout:  Push Press

1 – 1 – 1 – 1 – 1 – 1 – 1

Today is the last day of our Push Press focus.  Feel free to go for a new one rep max if you are feeling good. . . BUT be sure to drop the bar for the heavy reps! Lowering the bar back to your shoulders is more dangerous than pushing it up, so avoid it if possible.

Metabolic Conditioning Workout:   “Pulverized in Seconds” – For time (10 min time cap).

10 – 8 – 6 – 4 – 2

Dumbbell squat clean thruster** (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

50 – 40 – 30 – 20 – 10

Double Under (Intermediate: ½ reps including attempts, Novice: Single Unders)

*Women’s Rx

**The dumbbells must return to the ground each rep.  A power clean to thruster is acceptable.  Jerking the weight is acceptable as well.

Scaling Guide:  4 – 8 minutes.  10 minute time cap.

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Compare To:  New workout


Article:   40 things to say before you die.

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