Strength
Bench press
Heavy 10
Workout
4RFT
200m run
10 KB thrusters (1-53/35)
10 KB snatches (1-53/35)
*Alternate arms each round
**Getting back to some high rep bench pressing. It can be easy to max out too soon on this, so aim for at least 3 working sets. Key thing here is getting your shoulders in place on the bench before you unrack the bar.
All this pressing should be a good warm up for the KB snatches, which we worked on late October paired with windmills a few weeks back. A few key points to remember here is to be aggressive with the hips to propel the weight overhead, aggressive with your hand punching through the handle as he bell rotates over – YOU need to be the aggressor, don’t let the KB think it’s in control and come crashing down on your forearm. And keep those knuckles pointed to the ceiling.
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Easy cure for stress! So easy!