In part 1, This is the second week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.  In part 2,  Today's workout is a great upper body pump! Work to relax your arms and shoulders during the run so you can get back to the bench and kettlebell swings and be able to move with good rep speed. 

Score: Time

Target Score: 9-12 Minutes 

Stimulus: VO2 Max [RPE 7-8]

Loading Target: Moderate Loading 

Run: Should be completed in 2:00 or less.

Dumbbell Bench Press: Choose a challenging weight that you can complete within 2 sets.

Kettlebell Swings: Aim to complete these unbroken throughout. 

Break the bar 

We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment throughout the movement. It creates tension in the upper body, providing a solid base from which to press the weight. Verbal Cues: "Imagine you're trying to bend the bar in half with your hands." "Push outward against the bar as if you're trying to spread it apart." "Squeeze the bar as hard as you can and push outward with your hands."

Today's workout is all about maintaining continuous movement. You want crisply paced runs that allow you to get right to work on the dumbbell bench press.

During the bench press, do not take any set to muscular failure. As soon as you experience a sticky rep, take a break.

Use the kettlebell swings as the place to mitigate pace. If you are feeling fatigued, pause to get a deep breath before completing your swings or break them into 2 sets. Kettlebell swings are an easier movement to "keep moving" through, and rest periods tend to be shorter than when breaking up the bench press. 

400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)

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DUMBBELL BENCH PRESS

Reduce Loading
Sub Barbell (135/95)
Hand-Release Push-ups
Floor Press
Weighted Deficit Push-Ups
42 Push-Ups

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KETTLEBELL SWINGS

Reduce Loading/Reps
Single Dumbbell Hang Power Snatches
Barbell Hang Power Snatches (95/65)
Russian Kettlebell Swings

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COLD WEATHER SUB

Use any of the Run Mods
40 Box Step-ups
30 Burpees
150 Double Unders / 200 Single Unders
100 Mountain Climbers (Per Side)

If your class is short on benches we recommend having athletes do floor press instead of the dumbbell bench press.