Strength
Bench press
5 – 65%
5 – 75%
5 – 85%
** Each set is followed by a set of 2-DB rows, reps of 5-8 w/ hold at peak contraction
Workout
12 Min AMRAP
2 Wall walks
10 Box Jumps (24/20)
20 KB Snatch (53/35)
**So the ‘wall walks’ might be a new movement to some. For others they might be pretty easy. And for most, something you just try to get through. I want to focus on that first and third group as this movement shouldn’t be something you’re afraid of, and instead see how it can translate to improvements elsewhere. I like to have movements in the workout complement what we do for strength, and here we have the wall walk and the KB snatch that will both test the chest and shoulders in different ways after the bench press. If your bench press is week, how many push ups can you do? If your strict press max isn’t moving, how often do you get inverted and support your body weight overhead? So take some time on these, and get as close to the wall as you feel comfortable. Check out the video linked above and make sure you’re walking toward and away from the wall.. not just the former then sliding down.
Also, I know people talk about owwie wrists when doing KB snatches and always wearing wrist wraps for them. Using wraps as a crutch is just covering up a problem, it’s not going to solve the fact that you’re still doing the movement incorrectly and allowing the bell to slam onto your wrist.. you just can’t feel it as much when it’s wrapped. Check out this article about common faults with kettlebells. Check out the video of the snatch and pay attention to the speed and aggression of the hip extension as well as the aggression and timing of the hand through the handle of the KB. It should feel smooth, almost hypnotic, when you get into a good rhythm.