STRENGTH: Bench Press (1 RM)
Here we go again! If you were here Monday, you heard a similar speech for Back Squat. Here is how it applies to bench.
Your three attempts should be pretty well laid out for you. After warming-up you should plan on 3 ascending sets (maybe a 4th but that’s pushing it). Assuming you make good decisions with your weight jumps, you limit ‘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 (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 of 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: 12 M AMRAP
12 R. Arm DB Overhead Walking Lunges (50/35)
12 L. Arm DB Overhead Walking Lunges
24 AbMat
