Strength
Bench press
Heavy 5
Workout
50-40-30-20-10
Double unders
Hang power snatch (115/75)
25-20-15-10-5
**Wrapping up the week getting swole with a bro sesh of bench pressing. Check out the video linked above to show you how to properly set your shoulders, butt, and feet, as well as correct bar path. Like everything we do, there’s technique and proper mechanics necessary to execute the movement properly.
Ending the day with a double under and snatch couplet. You’ll alternate the movements, completing the double unders followed by the snatch from the knees (hang position) doing half as many reps. You’ll continue this cycle until you end with 10 double unders and 5 hang power snatches. Weight be a little on the heavier side, so this workout will favor someone that is strong but also technically sound with the jump rope. Workout can be scaled first by weight on the barbell (knock out sets of 5s), followed by reps for the double unders, and then to singles if still learning the movement.
Anticipated finish for this is 8-12 minutes. If you’re over 15 minutes, something wasn’t scaled properly.
Let’s get after it and end the work week on a good note.
Daily Read
“What Kind of Times are These” – Adrienne Rich