Thursday 12.20.10

Bench Press

Barbell Row

SWOD:

Bench Press:  5, 5, 5, 5, 5

AND

Barbell Row 5, 5, 5, 5, 5

Metcon:
Tabata Mash-Up of:
- KB Swings (Heaviest KB with good form)
- Push Ups (No knees!)

For the SWOD, start off with the bar at 5 reps, rest for a minute or so, and then complete a set of 5 reps of barbell row with an empty bar.  Add weight to each bar, and continue to do sets of 5 reps until you cannot complete 5 reps with a given weight.  Get at least 5 sets of challenging weights.  For example, if the bench press did not get difficult until 225, my first working set would be 225 and all previous sets would be warm ups sets.  This is a classic antagonistic muscle group pairing, as we will be working a push movement and a pull movement in the same plane of motion.  See the photos to understand what I mean.

For the metcon, pick the heaviest KB you can swing with good form.  Push ups will be in a full plank position, no knees!  If you need to scale the push ups, put your hands on plates or on box, but always go chest to floor.  You will then alternate :20 or all-out KB swings, :10 rest, :20 of all out push ups, and :10 of rest.  Repeat that 8 times.  Your score is the fewest reps of swings completed during any of the 8 rounds, added to the fewest number of push ups.

Post weights and tabata scores tot he comments section!  bc