Bench Maxes and Practice

Bench Maxes and Practice

Use a spotter!

It is time to go after a new 1 rep max for the bench press!  Just like on Monday, warm-up and then work up to a 1 rep max.  Make sure you have a spotter for each 1 rep attempt.  Wednesdays, after the strength work, have become and active rest/skill day.  Our skill work today is in the form 3 rounds not for time.  Don’t rush through this.  Take the time to work on your pistols, toes to bar and rope ascents.  These three movements you will see fairly often in wods and tend to hamstring athletes that haven’t practiced them.  We have a multitude of progressions for each and will be teaching those during each class.  Get to the box and have some fun while improving your fitness!

Workout of the Day (WOD) 9/25/13:

Bench Press 1-1-1-1-1,  Build up to a 1 rep max

Then,

3 rounds not for time:

RX and Tier 2:

• 5 Per side pistols (modify as needed)
• 10 Toes to bar
• 1 Rope Ascent (20′)

Tier 3:

• Pistol progressions
• Intro to toes to bar
• Intro to rope climb technique

*Post bench press weights to comments.