Strength
Bench press
5-5-5 (heavy)
Workout
12 min AMRAP
10 Burpee box jump – 24/20
10 K2E
10 KB Push press/arm – 70/53
**As mentioned in Sunday’s weekly post, we have heavy bench press up to 5 reps. Doing 3 working sets here, but you should take at least 3 rounds to build up to something heavy. We’ll spend 15-20 min on this depending on the size of the class, so manage your time – not too fast, not too slow.
For the workout, check out the video for movement standards. I’d like to see you go as heavy as possible for the push press, but keep that hand position in mind.. not out to the side with the elbow. Also, shoot for a weight that it heavy, but allows you to the reps in sets of 5. Finally, remember that it’s a push press, so we’re looking for just a ‘down, up’ motion that leads to the press. There is no additional rebend of the knee to get the weight overhead. Think of the push presses you did for strength on Friday. It’s that same movement, but with a kettlebell.