Strength
Bench press
8-8-8 (heavy 8)
Workout
50 Double unders
5 DB hang clusters – 50/35
40 Double unders
5 DB hang clusters
30 Double unders
5 DB hang clusters
20 DU
5 DB hang clusters
10 DU
5 DB hang clusters
**As mentioned in Sunday’s weekly blog post, the bench press is our 3rd of our 5 strength days, and it alternates each week with the EMOM work of pull ups, planks, and RDLs. So can you guess what’s coming up next week? *thinking emoji* A couple points to remember on the bench press..
– Feet on the ground, not on the bench. Even if you’re short, stack some plates
– Shoulders, head, and butt must be in contact with the bench, too.
– Make a double chin. This happens when you drive your head and shoulders into the bench, counter with the barbell that’s going up.
– Drive your heels into the ground. You should feel tension in your quads/hip flexors. Force both up (barbell) and down (feet, butt, shoulders/head)
The dumbbell portion of the workout builds on Wednesday’s strength work – hang clean + jerks. We’re now using a different piece of equipment and putting the two movements together. Even from the hang power cleans from DT, focus on jumping the DBs up vs swinging the weight up/around to get under it. Be powerful coming out of the bottom of that squat and finish with a solid overhead position your mama would be proud of.