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WOD

For Load

6-4-2-2-2-4-6

Bench Press*

:30 Seated L-Sit between sets

DESCRIPTION

* HEAVY DAY!!!! Today, we bench!

* Don’t worry if you don’t have enough benches for everyone, we can dumbbell floor press, or share equipment so long as we are following the correct cleaning protocols. We have time between sets. This is not for time.

* We have 26 total reps! Log all lifts. They all count!

* The goal is to build in load and achieve a heavy double by set 4 or 5. When we re-visit the reps of 4 and 6, we can look to lift a little more than the first two sets.

* If the athlete fails a set, the set still counts as a set.

* Fun day! Let’s get strong and give the legs a little rest (just a little one).

* After bracing the body, athletes should control the bar down, but this doesn’t mean slow. Too slow would add an unnecessary tempo/eccentric aspect to the lift. Controlling a slow negative is not required for this lift.

* Elbows will fall at ~45 degree angle relative to torso. This angle creates a smoother lift and places the shoulder in a stronger and more natural position.

* On the drive up, encourage athletes to drive through their heels and push through the palm of the hand, not fingers. It is ideal to have the load stacked over the forearm vs. in the fingers.

6: Bench Press

L Sit (No Measure)

Accumulate a total of :30 hold time

4: Bench Press

L Sit (No Measure)

Accumulate a total of :30 hold time

2: Bench Press

L Sit (No Measure)

Accumulate a total of :30 hold time

2: Bench Press

L Sit (No Measure)

Accumulate a total of :30 hold time

2: Bench Press

L Sit (No Measure)

Accumulate a total of :30 hold time

4: Bench Press

L Sit (No Measure)

Accumulate a total of :30 hold time

6: Bench Press

L Sit (No Measure)

Accumulate a total of :30 hold time

Ab Barbell Roll Out (No Measure)

Ab Barbell Roll Out x 30

Not for Score

https://www.youtube.com/watch?v=bgVyZhY1Qp0