12.6.12 Strength

Workout
Get Warm
Then:
2×10 Shoulder Dislocates
3×15 Bulgarian Bag Halos
Then:
60s FLR
Every 10s do 1x HR Push-up
Rest 60s
2 sets
Then:
Work up to 1RM Bench Press
10-10-6-3-1-1-1
Then:
5×5 Bench Press @ 80% Current 1RM
Rest 4 minutes between sets
During ‘rest’ do 150m Ski or Row
Then:
KB Push Press (pause 1s at the top of each rep) + Dead Hang
25 reps/75s, 20 reps/60s, 15 reps/45s, 10 reps/30s, 5 reps/15s
Then:
Cool Down
 
Results
1RM Bench Press
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

Bench Press day; always a favorite for all our big, strong guys.

60s FLR, every 10s do a "perfect" push-up. Good preparation for the bench press to come.

Few things trump the simplicity and effectiveness of the Dead Hang, especially for 75s, 60s, 45s, 30s, 15s. The first and last sets are the easiest. Everything in between SUCKS.

I instructed everyone to pause a half-second at the top of each rep. This kept them from doing jumping jacks. Press, lockout in pause position, repeat. Geno is demonstrating the perfect finish position for this movement.