20181128

S/S/S:

Bench Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

Third time hitting bench this cycle. Lower rep count per set should allow for heavier weights this time out!

 

WOD:

21-15-9:

Power Clean (115/80)

Push Press (115/80)

 

Nice little couple to work both speed and technique for the power cleans and push press.  For the Power Cleans, make sure you are still catching in a power position instead of muscle-cleaning the weight, and make sure elbows are in front of the bar, and you stand fully (knees and hips locked out) before dropping the weight.  For Push Press, do not re-bend the legs as you begin to push the bar up.  It is a push press, not a jerk.  And yes, you can go right into your push press at the end of the last power clean each round.

 

Scaling Options:

Bar weight -> 95/65 ->75/55 -> as needed

 

Cool Down:

Doorway stretch – 2 min per side

 

Tricep mash on bar – 2 min per side

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