Tuesday 10.25.2022

*Coach’s Notes: Dumbbell Bench Press

We love using Dumbbell variations for movements that are (traditionally) done with Barbells, for a number of reasons. One, which we touched on last week, is the fact that a Barbell can tend to “hide” some of our left-to-right strength imbalances, and thus not allow us to address them properly.

Another reason we love Dumbbells is that they allow for more freedom of motion; for example, we like to bring the elbows down at a 45 degree angle in relation to the torso on the Bench Press, and Dumbbells allow for this to happen more easily.

Lastly, holding two Dumbbells (as opposed to a Barbell) forces us to show better control over the objects we are pressing — as we have to keep them moving in straight line when they may want to flail all over the place — which can benefit our overall coordination, accuracy, etc.

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (4 sets):
Station 1 — Dumbbell Bench Press x 6-8 reps @ 20X1
Station 2 — Kettlebell Chainsaw Row x 8-10 reps each arm @ 20X0

B. Every 75 seconds, for 7:30 (3 sets of each):
Station 1 — Seated Dumbbell Lateral Raise x 8-10 reps @ 21X0
Station 2 — Side Plank Banded Row x 10-12 reps each side @ 10X1

C. In teams of two, complete as many rounds and reps as possible in 15 minutes of:
300/250 Meter Row
10 Dumbbell Push Presses
20 Double-Unders (or lateral hops over the Dumbbell)

*As soon as Partner 1 completes their Row, Partner 2 will hop on and start theirs (aka "waterfall style")

“OLYMPIC WEIGHTLIFTING”

Week 4 Day 1
A. Snatch
*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 80%
Rest 90-120 seconds

B. Clean + Jerk
*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 80%
Rest 90-120 seconds

C. Accessory Work - Coach's Choice

“ENDURANCE (AKA SWEAT SESH)”

15 minute Bike Erg @70-75%

then...

15 minutes of:
100ft Farmers Carry (heavy)
10 Cossack Squats
100ft Sandbag Carry
20 Second Hollow Hold

then...

60 Second Bike @80% (Damper 5)
30 Seconds easy
30 Second Bike @90% (Damper 10)
30 Seconds easy
x 6-8 rounds (15-20 minutes)