Tag: Single Arm Dumbbell Push Press

Single Arm Push Presses

Warm-up

  • 20 PVC Passes
  • 10 DB Bench Press (20#)
  • 10 DB Bench Press (40#)

Back & Chest

4 Sets

  • MAX Strict Chin-ups (11-7-6-6)
  • 10 DB Bench Press (50#)

Went on shorter rests today. 

3 Sets

  • 10 Lat Pulldown (115#)
  • 15 Perfect Push-ups

3 Sets

  • 10 Standing Straight Arm Lat Pulldown (60#)
  • 10 DB Pullover (50#)

Conditioning

15:00 AMRAP

  • 5 Burpee Pull-ups
  • 10 Squat Jumps
  • 10/10 Single Arm DB S2OH (25#)
  • 50 Jump Rope

My back was pretty tight, so I had to be careful. Finished 7+3.

Can’t Keep Up With the Right

Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Barbell Hip Thrusts (95#)
  • 5 RDL (115#)
  • 5/5 DB Push Press (35#)

Legs

3 Sets

  • 20 Pistols
  • 10 Barbell Hip Thrusts (115#)

3 Sets

  • 10 RDL (185#)
  • 20 DB Plyo Lunges (30# DBs)

Conditioning

3 Rounds

  • 50 Air Squats
  • 50 Single Arm Push Press (35# DB)

I went 15-15-10-10 on the push presses each round and my injured left arm definitely can’t keep up with the right. Finished in 8:07.