"Dum Dum"
3 Rounds:
200' Dumbbell Farmers Carry
20 Dumbbell Bench Press
200' Dumbbell Front Rack Carry
20 Dumbbell Deadlifts
Dumbbells: (50’s/35’s)
Coaches Notes
All dumbbells in this 3 round workout. We can choose our weight based off the bench press, as that will likely be the most difficult station. This should be a weight that athletes are capable of completing 25+ when fresh. The dumbbell carries are prescribed at 200 feet (not meters).
THE WHY
“The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.” – Greg Glassman. Looking to add in some “odd object” work during this Sunday session. The benefit of dumbbells is similar to that of the rings. The instability of the ring dip makes it a more challenging movement. Practicing the unstable movement makes the stable movement, a bar dip for example, much easier. Similarly, training with dumbbells will work to improve barbell movement and overall strength and body control.