Bench Press 5×3 and Such

Bench Press 5×3 and Such

It has been a while since we performed the bench press, so here are a few tips.  Once you have established an equal grip on the bar, (we will discuss grip further at each class) move it out over your chest and pull your shoulders into the bench.  As you lower the weight try to break the bar or bend it and once you touch your chest press the bar up, quickly turning it around, while thinking about spreading your hands apart.  Keep your feet planted in the floor and minimize any bridging of the back.  This is one of the most dangerous lifts that we do so it is important to stay focused on your technique and use a spotter.  During the skill portion we will be asking you to be explosive out of the bottom of the plyo pushup and also to focus on rebounding your box jumps.  Resting at the top of the box, jumping off and quickly returning.

This is what we will be working on with our box jumps today.  Check it out!

[youtube]http://www.youtube.com/watch?v=lE_z2wvC4oI[/youtube]

Workout of the Day(WOD) 9/5/13:

Bench Press 3-3-3-3-3 @85% 1 rm

Then,

4 Rounds not for time:

• 10 Plyo-Pushups (45,25#plate)
• 10 Box Jumps (24,20)
• 1 Rope Ascent (20′)

For the plyo-pushup you will have one hand on a bumper plate and one on the floor.  Lower to chest to deck and explode up switching hands on the plate.

*Post bench press weights to comments.