Bench Press + Pull Ups

Strength Workout (SWOD) 3 x 5 Bench Press @ 85% Once the bar is out over your face, you want to lower the bar in a straight line, in the hopes you will press the bar up in a straight line. To do this, slightly tuck the elbows, and really flare the lats. If you do not feel the barbell coming down on your lats, you are out of line. As the bar nears your chest begin to drive down hard with your feet, and elevate your stomach as much as possible. A good command for this is “meet the bar”. About midway up the lift the triceps will really kick in, so do not allow your elbows to rotate outward, or you will lose the maximum potential of your triceps. If the bar slows down, squeeze the bar harder and start pulling the bar “apart” as if you were trying to stretch it, and that will keep your triceps engaged and pressing.   Workout of the Day (WOD) 3 Rounds for Time 10 Front Squats (115/75) 15 C2B Pull Ups 50 Double Unders ]]>