Bench Bro

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Wednesday, April 23, 2014

PreHab

Theraband Routine
Bird Dogs
PVC Dislocates

Warm Up

2 Rounds:
10 Tuck Ups/V Ups
10 Push Ups
10 Air Squats
10 Burpees

Classic Strength

Bench Press: 3×5
Strict Toes to Bar:  3×10

Notes:  You will perform your bench press first, then the T2B second.  This is the same work being performed as the Advanced strength, except without percentages.  This is designed for the newer athlete that does not have a true 1 rep max, but we still want you to keep track of these numbers because you will be repeating them over the coming weeks.    Perform 2 warmup sets and then add weight each set as needed.  The last set will be like the advanced where you will perform as many reps as you can.  For the T2B, partner up to use a spotter to work through full range of motion.

Advanced Strength

Wendler Cycle 1 Week 1:

Bench Press: 65% x 5, 75% x 5, 85% x 5+
Strict Toes to Bar:  3×10

Notes:  Percentages are based off 90% of true 1 RM. When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.  Perform a few warm up sets before getting into your working sets.  For the T2B, partner up to use a spotter to work through full range of motion.Keep rest intervals around 2 minutes.  Click HERE for a full description of the Wendler 531 cycle.

Classic Conditioning

5 Rounds for time:
10 Power Cleans (95/65)
10 Front Squats
10 Push-ups
-15 min cap-

 

Advanced Conditioning

3 Rounds for time:
5 Squat Cleans (135/95)
10 Front Squats
15 Ring Dips
-15 min cap-

Cool Down

Tabata Hollow Hold – if time allows.

Here is a nice slow motion video of a very heavy snatch. 

Same very heavy snatch in real time.

Our second day of Wendler introduces a cycle of bench press. We will be doing this movement every Wednesday, coupled with some type of pulling gymnastics. We do not bench a lot and it can be great developer of upper body strength. It can also be particularly hard on the bicep tendons in the shoulder when placed in a program with high volume overhead and gymnastic work. By all means, we want you to hit these days hard, but like all of the lifts in this new cycle, be extremely diligent with position. The 90% Training Max and the initially low working percentages should allow for manageable weight and the establishment of improved technique. The bench press, for example, should be tackled with narrower grip, scapulas pulled back, and the triceps and elbows close to the body. Focus on the sensation of breaking the bar in half toward where the spotter would stand behind you head. This should immediately engage the correct musculature and keep the shoulder and bicep tendons in a safer position.