Strength
Bench press
3 – 70%
3 – 75%
3 – 80%
3 – 80%
3 – 85%
Workout
5 RFT
10 Push ups
10 Dbl Kb G2OH – 53/35
10 Toes to bar
**Looking at the workout, 5 rounds will get a little spicy. Those KBs will get HEAVY, so make sure you’re using good technique to pick them up – aka drop your butt! I’d rather you feel this in your quads a little bit more by using more of a squat motion to get the KBs off the ground vs just hinging at the hips and using all low back. No bueno if you’re sore there afterwards. Then take the time to set yourself before going overhead.
Push ups might seem simple, but don’t go so fast that you’re not locking out at the top or letting your hips sag. Check this out.. put a PVC pipe a the base of the wall and hold it at knee height – that is your position at the top of the push ups. Now lower it to the ground, and that is your body position at the bottom. Does the PVC pipe sag at all? No? Then neither should you. STAY TIGHT!
Check out this video on common push up mistakes.