Strength
Bench press
Heavy 3
Workout
12 min AMRAP
250m row
10 Dbl DB strict press – 50/35
10 Box step overs (24/20) – 50/35
**I’ve talked a lot about hitting hip extension on the various types of jumping we’ve done this week – seated start box jumps, high jumps, high hang snatch – and we have a different type of hip extension work today. For the bench press, pull your feet back along side the bench – keeping your butt and shoulders in contact with the bench – until you feel tension in your hip flexors. Got it? Good. Squeeze your butt and unrack the bar. Now knock out your reps. You need to use the lower half of your body when doing a bench press.. hell, you need to use it when doing the dumbbell strict presses for the workout! Don’t let your feet pitter-patter when the bar gets heavy. Smash your feet into the ground, press your hips up, squeeze your butt, and press the weight.
Use this for the strict press in the workout, but eliminate that over extension in your lower back. We’re not doing a standing bench press now. When the feeling comes to lean back, lean away from it.. lean forwards.. counter what your body *wants* to do, and make it do something else. Put your body in the correct position – vertical – to press the weight overhead.