WOD
We are looking to potentially start Barbell Club back up, but we want/need your input/feedback!
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Barbell Club Survey
2 Bench Press at 77-87%
Rest 2-3 Minutes Between Sets
400 Meter Run
21 Dumbbell Bench Press (50/35)’s
12 Kettlebell Swings (70/53)
Time Cap: 18 Minutes
DESCRIPTION & STIMULUS
* In part 1, This is the second week of our 4-week Heavy Doubles strength cycle. In part 2, Today’s workout is a great upper body pump! Work to relax your arms and shoulders during the run so you can get back to the bench and kettlebell swings and be able to move with good rep speed.
* Score: Time
* Target Score: 9-12 Minutes
* Loading Target: Moderate Loading
* Run: Should be completed in 2:00 or less.
* Dumbbell Bench Press: Choose a challenging weight that you can complete within 2 sets.
* Kettlebell Swings: Aim to complete these unbroken throughout.
STRATEGY
* Today’s workout is all about maintaining continuous movement. You want crisply paced runs that allow you to get right to work on the dumbbell bench press.
* During the bench press, do not take any set to muscular failure. As soon as you experience a sticky rep, take a break.
* Use the kettlebell swings as the place to mitigate pace. If you are feeling fatigued, pause to get a deep breath before completing your swings or break them into 2 sets. Kettlebell swings are an easier movement to “keep moving” through, and rest periods tend to be shorter than when breaking up the bench press.