Wednesday 160119

Dumbbell Bench Press

10-10-10-10-10

Athletes build over the first three sets to a weight which is challenging but submaximal, leaving 1-2 good reps in the tank. Use 90-95% of that weight for the remaining two sets.


4 Rounds For Time:

50' Single Arm Overhead Walking Lunge, 24kg/16kg, left arm

15 Single Arm Kettlebell Swings, 24kg/16kg, left arm

40 Double Unders

50' Single Arm Overhead Walking Lunge, 24kg/16kg, right arm

15 Single Arm Kettlebell Swings, 24kg/16kg, right arm

40 Double Unders

TIMECAP: 15:00

GEAR: 2.5


Extra Work: Single Arm Dumbbell Row

Per Side:

10-10-10-10-10

Athletes build over the first three sets to a weight which is challenging but submaximal, leaving 1-2 good reps in the tank. Use 90-95% of that weight for the remaining two sets.