082217

Strength
Bench Press

Find 3RM
Then 90% for 2×3 (last set is 3+)

Metcon (3 Rounds for reps)
"Cindy Be Trippin"
(Tabata total Cindy)

8 Rounds
0:20 Max Pull Ups (Jumping PU)
0:10  REST

1 Min REST

8 Rounds
0:20 Max Air Squats
0:10  REST

1 Min REST

8 Rounds
0:20 Max Push Ups (PU off of knee)
0:10  REST

A few things to remember:

Bench Press

Stay Active 
Looking for several points of contact on the bench that are active throughout the lift. Head, shoulder blades, glutes, and both feet should be in contact with either the bench or the floor. Squeezing the butt, pressing the feet through the floor, and squeezing the shoulder blades under will create for a stable platform to press from.
Elbows at 45 Degrees 
We often here the cue “elbows tight”. However if they stay too tight to the body in a close-grip bench press width, we are using more triceps and will not be able to reach our potential with load. When you think of an NFL lineman driving a defender downfield, they do not have their elbows tucked in against their sides. They are close, but not in contact. Finding this 45 degree angle off the torso will create the most powerful position for athletes to move weight.

Pull-ups

Press Away at the Top 
Finding rhythm in a pull-up is often difficult for many athletes. Many times it has to do with positioning, timing, or both. Our practice in the kip swing is the best chance to define and have us practice finding both the hollow position and arch position. Difficulty finding the arch position when stringing reps together is sometimes what causes the athlete to “re-kip” underneath the bar. At the top of the bar, pressing the chest away from the bar as opposed to dropping straight down into more of a dead hang will allow for better timing, rhythm, and power.
Legs Long 
If you were to hold onto a post and swing the leg with a bent knee as opposed to a straight leg, you would notice that there is a significant amount of more tension with the straight leg. This tension is beneficial in generating power in the kip swing.
On top of this, bending the knees to generate more power actually makes it more difficult to make chest contact and find a rhythm. When you think of a kipping knees to chest, bringing the knees up shoots the chest away from the bar. Legs long in the kip make for good tension and good rhythm.