Tues 7.31.12

CLUB RULES

• Come in with a focused mindset
• Spotter always watches lifter - communicate
• Anyone can lift with any group of people regardless of max weights - we welcome all
• Lifter does not load/rack his own weights
• Get PUMPED & cheer each other on

 

BENCH PRESS

 Set Up

• Grip variations: close grip, slightly outside of shoulders, wide grip (all grips have value and used at different times)
• Feet: planted with heels on ground
• Knees: driven out so you can squeeze your butt 
• Bar contact point: mid-ribs right below pecs (xyphoid process if you want to nerd out) 
• Shoulders: pulled back/retracted & pushed down/depressed --> tightens the upper back

Execution

• 1-2-3 count and lifter/spot take bar off rack, settle weight above you & deep breath in
• Break the bar in half as you bring it down towards your chest
• Elbows tucked in like a pushup! Squeeze the back of your armpit (engages the lat)
• Steady contact on the chest
• For the press upwards, initiate with leg drive: drive through heels and squeeze butt --> lockout the bar
• Elbows tucked in at all times! Butt is tense and heels planted throughout the lift

 

PAUSE BENCH

Execution 

• Same mechanics as regular bench, except with a 3 second pause at chest
• Spotter's job to count "1-2-3-Press" when the bar touches the lifter's chest
• Spotter will start the count once the bar is steadied on lifter's chest and lifter will press only at the "press" call
• Take a deep breath at the top before each rep since you are on tension longer 

 

Class Work

 

Bench 5s

Pause Bench 3x3 (3 second pause)

Prowler Sprints

Focus was explosive power with the prowler right (4 plates) into a quick sprint to the fence - quick turnover with the feet

Death by Axle Grip Deadlifts