March 21, 2011

Bench Press & Swings / Sprints

Warm Up

Mobility and Line Drills

Strength Workout

Bench Press 10 Sets of 3 Reps (Speed Sets)

Use a moderate weight with very little rest between sets (30 – 60 seconds).  Explosive fast reps touching the chest at the bottom and full lock out on top.

rest 5 minutes then:

Conditioning Workout

70M/ 53W Kettlebell Swing 10-9-8-7-6-5-4-3-2-1
Run 100 Meters
(50 Meter Shuttle Run)

American Swings then run to cone placed at 50 Meter Mark then back to KB and continue swings.

Cool Down

Band Stretch

    Filed under: Main

    12 Responses to “Bench Press & Swings / Sprints”

    1. Rebecca, on March 21st, 2011 at 2:08 pm :

      Scaled the kettebells to tolerance. Otherwise – was a great workout. Nice way to start Monday :-)

    2. Rebecca, on March 21st, 2011 at 3:18 pm :

      I would highly recommend to all the athetics competing that when given an opportunity to judge…do it. It will give you a different perspective

    3. Dena, on March 21st, 2011 at 11:27 pm :

      8:14 Rx thanks for the push, Steve!

    4. Steve, on March 22nd, 2011 at 12:41 am :

      8:37…….however I was leading after 1st round. I also ran 101 meters per so I am knocking 3 minutes off my time.

    5. Steven B, on March 22nd, 2011 at 12:58 am :

      6:57 Rx. I love this short met cons. After the Speed Sets on the Bench Press.

    6. Kristen, on March 22nd, 2011 at 1:47 am :

      9:00 Rx…got that 53lb KB! Woohoo!

    7. Glenn Del Campo, on March 22nd, 2011 at 4:59 am :

      somehow.. we did side shuffling this morning instead of shuttle runs lol

      1000m of side shuffling!! IT WAS NOT EASY!!

    8. Steven B, on March 22nd, 2011 at 11:11 am :

      Glenn,
      That sound interesting Glenn. Difficult too.

      I guess a few were unclear on what a shuttle run is but sad to say I was out of town to explain more clear.

      Great idea though.

    9. Glenn Del Campo, on March 22nd, 2011 at 12:30 pm :

      Steve

      I decided to make it more interesting/challenging. I did side shuttle 100m, karaoke 100m, butt kickers 100m etc.. Essentially rotated through our line drills. It was fun and very difficult.

      I’m going to try same workout with 100m prowler runs and/or tire pulls

    10. Steven B, on March 23rd, 2011 at 2:30 am :

      go for it bro. my 2 cents. just do the WOD and when you are top 3 on the board every night then start coming in and doing extras. But always modify if you have an injury.
      One thing I learned. I dont do 2 a days as much as I want to. I get in there 4 to 5 times a week and when I train I push myself to the point of seeing purple stars and pink diamonds. And when I come in and I cant push that hard I realize a rest day is needed.
      My times seem to be getting better.
      Good luck Crazy man. ha ha Youre a doing great.
      Always remember this. Every time you come in the gym you are causing tissue damage. Its you rest phase that you get more fit.

    11. gigi, on March 23rd, 2011 at 7:46 pm :

      8:06 RX

    12. G, on March 24th, 2011 at 2:35 am :

      Steve could you please explain for future reference how this was supposed to be done. Not only did we do SHUFFLE runs, I misunderstood completely and turned around at the 50m mark, meaning my right leg led the whole WOD = shin splint.

      I remember shuttle runs from a wod a couple months back, then we did prowler. I think we did 10m back and forth for time.

    Leave a Reply

    « »

    •  

      194728_2367708784861_1014668647_3283123_225333564_o 321801_2367763866238_1014668647_3283209_352697768_o 334052_2369112179945_1014668647_3283840_812869767_o 333284_2367715345025_1014668647_3283135_1392295431_o 315833_2368244518254_1014668647_3283389_79370737_n 319589_2626375989365_1554243269_32700428_1876378600_n 326972_2415154469734_1577499165_2357253_590764398_o 386111_2626600394975_1554243269_32700563_1493947813_n 328772_2369104739759_1014668647_3283820_2119028370_o 334069_2415130309130_1577499165_2357186_2060412430_o 310750_2628710647730_1554243269_32701158_1085908433_n 308360_2626370829236_1554243269_32700414_185029399_n 336598_2415163029948_1577499165_2357275_1338466095_o 340670_2369103179720_1014668647_3283816_902565079_o 313050_2630793939811_1554243269_32702352_31326606_n 334922_2367739225622_1014668647_3283176_797058564_o 383680_2629784994588_1554243269_32701645_1801973049_n 378730_2635114327818_1554243269_32704243_3252843_n 333661_2254940624488_1577499165_2234285_1882716218_o 392291_2628713567803_1554243269_32701162_812747910_n 307806_2626640755984_1554243269_32700607_1236733078_n 332600_2304632666758_1577499165_2276892_269852914_o 302154_2367716625057_1014668647_3283139_393566783_n 313109_2626606555129_1554243269_32700580_1382180254_n 337947_2367720625157_1014668647_3283145_1235613650_o 287062_2341859277400_1577499165_2308138_1701030735_o 327675_2415163589962_1577499165_2357277_2087662730_o 324261_2332398840895_1577499165_2300641_817677952_o 340532_2341868237624_1577499165_2308171_236394561_o 380206_2367699104619_1014668647_3283107_1816496581_n 330231_2291333614290_1577499165_2268056_16714452_o 310160_2626441911013_1554243269_32700511_1153237428_n