Warm-up
Spend 2 minutes in Z1
Then, 3 rounds with a monster band
10 steps to the left/right
10 push-ups
10 ring rows
Mobility
Monster band or light band mobility
Strength
A1. Bench press – 4×6; AHAP and across
*look to 5/15
A2. Seated banded row – 4×15
We have been working on what good form in the bench press looks like. Just because you are laying down, doesn’t mean you can sleep on being tight and engaging the big muscles. Here even though we are horizontally pressing, the big muscles are still your glutes and hamstrings.
– squeeze the glutes and get the lower back off the bench
– plant the feet on the ground and drive through the heels
– pull the shoulder blades down towards your butt
WOD
“Rack City”
2 rounds
1000m row
50 push-ups
This WOD will be all about holding a decent pace in the row and being smart when breaking up your push-ups. I know that if I come out too hot in the row, my push-ups will significantly suffer. Even more important, if I try to go too hard and I get too close to failure in the push-ups, they are pretty much gone. So have a plan and try to stick with it.
