Strength: Bench Press 1 RM
Every time we program a 1 RM strength day I always hope for big gains across the board. What we usually get is a lot of PR’s but a number of people who have been getting their reps in during build up days but do not PR. Most of these misses are what powerlifters call “technical stuff”.
Your three attempts should be pretty well laid out for you. After warm up you should plan on 3 ascending sets…maybe a 4th but that’s pushing it. Your first attempt should be about 5 # (girls) or 10 #(boys) above what you did for 4 reps last week. Your next jumps should be similar in load…coaches and Tabes/G will be there to help with the math. Assuming you make good decisions with jumps, you limit your “technical stuff” to things happening when the bar is moving. Feet set, quad tightness, arch in back but butt on bench and finally a big “set” thoracic cavity…ie fill your lungs. These are all pre movement things you must deal with. Once the bar starts moving the PR killer we see a lot is trying to move the bar too quick. The load freaks you out and you try to move the weight faster than you have been for the past 16 weeks. Resist the “Panic Speed” and trust in your training, Young Jedi. Bar path is off your chest and back to your spotter…you’ve heard that 1,000 times.
WOD: 10 M AMRAP
3-6-9 (repeat)
WB (20/14)
TTB
