Sam will be wearing his short shorts for bench day, don’t miss it!

The Bench.
Pictured above is Justin from 70′s big.  Besides his short shorts, which I will be wearing (not as short) anyways.  One takeaway from the cert was how you must bench if you plan on increasing your pressing power.  Well shit Sam that totally makes sense I have to press to increase my press!  The over head press will increase if you bench, the most common problem with most CrossFit gyms is they see the bench as movement used in only globo gyms.   The bench if done correctly (BAM look at Justin) can aid in upper body strength and make your chesticals and tricepeys so much bigger.  Now since we have a bunch of bad ass women in our gym I want to talk about the bench and women.  I totally love women that bench, not because its shit sexy, but because it helps increase pressing power in already weak and lacking upper body muscles for women.  The bench must be utilized to increase your pressing power, so don’t miss out on bench days ladies, get that swole on.

A.

3 rounds of:

Bench – 5 reps

Band pull-aparts – 10 reps

Rotational landmines 3 second hold at side – 10 reps

B.

10 minute AMRAP

Shoulder to overhead - 7 reps

ring rows - 7 reps

jump squat – 7 reps