Strength
EMOM x 9
1- 1×5 2 KB Press
2- ME Strict chin up
3- Rest
Workout
4 RFT
4 Devils Press – 45/30
8 DB Front squats – 45/30
12 Toes to bar
**Wrapping up our EMOM work before taking a break from it for a few weeks. You’ll notice that the reps are considerably low this week. Previously we’ve done reps of 12,10, and 12. We actually missed the round of 8 reps, which would’ve happened on Friday, but we had 19.4 to tackle. With 2 weeks since our last EMOM, I hope you haven’t forgotten the routine – you have 1 minute to complete the presses, 1 minute to complete as many chin ups as possible, then 1 minute of rest. A set of 5 reps looks easy, however, I want you to challenge yourself. First off, you should be holding the kettlebells in the rack position for 1-2 seconds before every press. And then hold then overhead for 1-2 seconds as well.
For added work, press as slowly as possible, and then return the KBs to the rack position as slowly as possible. This will challenge your core strength, in addition to you pressing strength, and force you to really keep your ribs down and avoid arching your back. Give it a shot!
The workout brings back Devils Press, which we haven’t done in a few weeks. Check out the video, and you’ll see the movement does not contain the devil, or any pressing. This is a burpee and a double dumbbell snatch. There *might* be a little pressing out overhead, but this should be completed in one motion from the ground to overhead. There is no stopping or pausing at the shoulders and then pressing overhead — that would be a double DB power clean and jerk.