Chest day, greatest day!
• Teaching Notes
In the present day is a enjoyable little pump type exercise with the emphasis on an higher physique push-pull pump conditioning exercise. I’d think about setting this up the place you may have the Benches in a line, then the Kettlebells in a line, and at last have the rows in a line. You’ll begin on the Bench, pump out 12 reps unbroken, then transfer to the American Kettlebell Swings for 18 Reps, ideally unbroken as effectively, after which end with a difficult Row the place the objective can be to complete quicker on every spherical because the exercise progresses. This exercise will circulate properly with teams as we will set-up into heats and begin on 1:20 delays with a view to make it possible for everyone seems to be out of the way in which on the Benches and may get off the Rower in time for the following group to get on it. This could imply that you’ve one group beginning at 0:00, one group beginning at 1:20, and one group beginning at 2:40, which is able to then have the primary group beginning again round on the 4:00 mark. This flows effectively and permits for 3 teams to get into the exercise. When you solely want 2 teams, then begin on a 2:00 delay and have one group begin at 0:00 and one group begin at 2:00.
metcon: “Pump the Brakes”
5 rounds, every spherical for time, of:
12 Dumbbell Bench Press, 50/35 lbs
18 Kettlebell Swings, 53/35 lbs
24/18 Row Energy
Go each 4 minutes.
Purpose: 2:30-3:15/set
Time Cap: 3:30/set
equipment:
3 rounds for high quality of:
12 Ring Push-ups
20 Alternating Kettlebell Gorilla Rows, decide load
