DB Manmakers and rope climbs!

 

POWER ENDURANCE/FUN:

5 rep DB Man Maker for weight & time

* A Man Maker consists of the following:

– 1 Push Up to your DBs (1 in EA hand)

– 1 Push Up Position DB Row on each arm

(Widen feet and row your right arm, then left arm)

– 1 DB Deadlift

– 1 DB Hang POWER Clean

– 1 DB Front Squat

– 1 DB Shoulder to Overhead

(Press, Push Press or Push/Split Jerk)

* This WHOLE cycle equals ONE REP, repeat for 5 total reps and check your time once you finish the last rep… These must be done separately so no Squat Clean Thrusters allowed…

 

You MUST do at least 5 sets working towards the best load and best time possible… If you hit the heaviest DB’s we have then try to do your next set faster…

 

Rest 2-4 minutes between 5 rep rounds…

 

You have 30-35 minutes for this section…

 

WORKOUT:

Max LEGLESS Rope Climbs in 3 minutes

* You are allowed to jump on this one and scale down to legs, if needed, but start with no legs if you are able

 

POST YOUR BEST DB WEIGHT AND TIME TO COMPLETE YOUR 5 REP SET ALONG WITH YOUR TOTAL ROPE CLIMBS COMPLETED TO COMMENTS

 

Justin VanBeek

Written by: Justin VanBeek

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