1.28.13 Strength

Workout
Throw Medicine Balls (various)
Then:
2×10 Shoulder Dislocates
Then:
60s FLR
Every 10s perform a push-up
Rest a minute, repeat once
Then:
8×5 Close-Grip Bench Press @ 5010 tempo (add chains)
Rest 3 minutes between sets
During “rest” perform 10x Heavy “Strict” KB Rows each arm (no contribution from the torso)
Then:
5x (30s KBS + 30s Dead Hang from bar)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
We filmed a short video on how to improve front squat rack position in as little as two minutes. Should be on the YouTube channel tomorrow. 
 
Photos
Today's bench press work was all about the tempo. A 5s eccentric takes discipline and a watchful eye. Hold yourself accountable and stick to the tempo. 30s of tension per set is a great way to develop functional hypertrophy.

Today’s bench press work was all about tempo. A 5s eccentric takes discipline and a watchful eye. Hold yourself accountable and stick to the tempo. 30s of tension per set is the best way to develop functional hypertrophy.

 

Keep the row "strict." That means no movement whatsoever. Focus in on the lats and pull the KB into the lower rib cage. It's been a while since we last did these. They are a nice compliment to all the close-grip bench press.

Keep the row “strict.” That means no movement whatsoever from the torso. Focus on the lats and pull the KB into the lower rib cage. It’s been a while since we last did these. They are a nice compliment to all the close-grip bench press today.