Bench Day! Mon, Oct 25

Warm up:
Short easy jog, 3 rounds of Cindy, not for time, with dead hang pull ups.
Chest and deltoid DROM stretches
Skill: One arm bench press

Wendler: Bench

WOD, for time:
•400m run
Then 3 rounds of
•10 DB bench press
•10 ring dips
•10 hang power cleans
400m run
Then again, 3 rounds of
•10 DB bench press
•10 ring dips
•10 hang power cleans
400m run

Using dumbbells in the WOD remember these same key points of benching with the barbell:
-Keep lower back in anatomically normal arched position.
-Use a thumbs-around grip, not thumb-less.
-The bones of the wrist and forearm should be lined up under the dumbbell.
-The forearm must stay vertical to prevent rotational force, or torque, against the elbow.
-Full range of motion, getting the dumbbell all the way down to the chest.
-On the way down, think about the drive up (neuromuscular recruitment)
-Retract the shoulder blades (tightening the upper back for pushing against the bench.)
-Do not push head into the bench!
-Feet on floor directly, legs and hips function as a brace for the chest and shoulders.
-Inhale at the top before the rep allows for better stability.
-Have fun! =;-)