Skill
EMOM for 10 Minutes
2 Push Press

Spend ten minutes working up to a challenging double push press. For the push press the focus should be a shallow dip with an upright chest before “throwing” the bar off your shoulders. Once you straighten your legs they should not re-bend. The rest of the lift will be all up to your arms as you press out to finish the rep. Since we are doing two in a row it will be important to practice gently bringing the bar back down to your shoulders. Practice with lighter weights as you warm up so you are ready for it once the bar is heavier.

Workout of the Day
AMRAP in 10 minutes
5 deadlifts
10 left arm dumbbell push presses
5 deadlifts
10 right arm dumbbell push presses

Hang on to your barbell after today’s skill work and grab yourself a dumbbell. Each round of this workout has two sets of five deadlifts. You should be able to complete each set of five unbroken throughout most, if not all, of the workout. The Rx weight deadlift weight is not meant to be particularly heavy today. For the push press weight make sure to choose a DB you are fairly comfortable with. If you have to break up the push press sets too much you may have gone a bit too heavy here.

standard: 135/95 lb, 35/20 lb
rx: 185/135 lb, 50/35 lb
sport: 225/155 lb, 65/45 lb
overachiever: 275/185 lb, 75/55 lb”