Strength
2 KB/DB Press
3 x 10 with 3 sec neg
Workout
12 min AMRAP
2-4-6-8-10-12..
Dbl DB Power clean and jerk (50/35)
Box jump over (24/20)
Dips
**Been while since we’ve done some double KB/DB work, so you’ll see this cycled in with our push press/jerk strength days from the rack. We will be using two weights, but this is a great chance to work on that single arm strength and control with the negatives. You can use KBs or DBs, the latter being a more popular option due to a 5# difference between weights 9# between kettlebells. Play around with both and see how the distribution of the weight at the ends on the DBs versus center/bottom on the KBs feels and if one is harder or easier than the other.
The time domain is set for the workout, so you just need to go as far as you can up the triplet ladder. Reps for all three movements increases by 2 every round. Dips I’m leaving open ended – you can do box, ring or Matador dips – after we did some work on them Tuesday. Let’s put that work to use in the metcon.
##Quick programming note – we will be doing a Hero/Tribute WOD tomorrow. Weekly blog post has been updated to reflect that.
Daily Read
Things to do this weekend – Sept 10-13
-Washingtonian