Press / Dumbbell Bent-Over Row Superset*
1A) Press + Push Press
Fitness and Performance
1 Press + 5 Push Presses
Work up to a heavy load for the day. The goal is no misses. Aim for your heaviest set of 10 Push Presses from Week 2.
Fitness and Performance
3 x 8-12
Perform 3 sets of 8-12 reps. Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win! These are both arms at the same time. Keep these strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave the dummbells.
*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Dumbbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post loads to comments.
Exposure 5 of 8
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5 Rounds for Time:
10 Russian Kettlebell Swings 32/24kg
10 Goblet Squats 32/24kg
10 Burpees
Post time and Rx to comments.
Got Plans on Saturday? Come to CFSBK’s Art Show!
CFSBK’s third Art Show is this Saturday from 7:30-10:30pm. Free entry and alcohol.
The work of Jen Murray, a local Brooklyn artist, will be on display. You can check out her work here.
CFSBK member, Sarah Mount, will be singing at 9:00pm. Want a preview? Listen to more of Sarah’s tunes here.
Following Sarah’s performance, Coach Whit, a lifelong dancer, will be doing a short performance to a song by Coach Brett, titled “Holding On To You.” Find more of Brett’s music here.
And of course, the show will feature work by many talented CFSBKers!
If you have any questions, email Kate R. at KatharineReece [at] gmail.com.
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Today’s whiteboard: Press/Push Press + KB Burpee Metcon
The Deadlift: 3 Reasons Starting Strength
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