4/9 bench press

Tuesday 4/9
Dynamic Warm Up Option: Coaches Choice
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: None.
Strength: Bench Press – 1 rep max
Super Set: none
Metabolic Conditioning: “Blue Corona”
5 rounds for time:
10 db hang power clean (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)
10  Goblet Squat (Scale UP: single arm OHS (Same) switch arms as desired)
40′ bear crawl or 20 sec Plank
Scaling Guide: 5 – 9 minutes, about 1:30 per round. Scale up: 40/60lb dbs, 20′ HS walk instead of bear crawl
Compare to: September 29, 2017
Coaching Tips: Use a hook grip on the dumbbell power cleans if you can. Do not let them swing out away from you and do some weird ‘curl’. When you go to transition to the overhead squat, gently set down the other dumbbell (don’t drop it from the shoulder)! Switch arms as desired for the overhead squats. Push the pace on the bear crawls so you can have more time to break up the cleans and the OHS if needed.
Optional ‘Cash Out’ or Hypertrophy: 5 min max cal airdyne or row, OR 3 sets of 15 db curls in a super set with 15 loaded glute bridges
“By the Numbers” Book References: Clean p. 404, Ring Dip p. 363