Posts

Melissa using the rack to set her shoulder blade retraction before bench pressing

ARTICLES

+ The “Bamboo Bar” – AB’s Vimeo

SCAPULAR RETRACTION: THE FOUNDATION OF A MONSTER PRESS ______________________________________ The bench press is rarely given the attention it deserves. It’s an oversimplified lift, which actually requires a high level of skill and training. The set up is arguably the most important portion of this lift, and learning how to properly execute it will not only lead to performance improvements, but will also reduce injury risk in the long term. ______________________________________ Your shoulder blades are the base from which your arms can move. You can produce more power from a stable platform, and in effect a bigger bench press by positioning your scapula in the right place prior to initiating the lift. In addition, this position will also prevent your humerus from excessively internally rotating and translating anteriorly, a position that can compromise tendons and ligaments that cross between the shoulder blade and humerus. _____________________________________ Sometimes however, this cue can be difficult to implement so I’m posting my three favorite bench warm up exercises for you to try. Engage your shoulder blades and be mindful of how it feels to have them “down and back” for when you lay down on the bench. @hybridperformancemethod

A post shared by Stefanie Cohen (@steficohen) on

CrossFit WOD for Wednesday 12/20

establish a heavy 5-rep bench press

two sets max effort bamboo bar

42-30-18 reps for time:
wall ball, 20/14# to 10/9′
ab-mat situps

Performance does 30/20# ball and GHDSU

Post time to whiteboard!

Kettlebell WOD

:30 on, :30 off
– one-arm swing L
– one-arm swing R
– hard-style swing
for 5 rounds

KETTLEBELL KAREN
150 wall ball substitute for time


Getting the bamboo bar set.

If the godfather of powerlifting says it’s good, do it. In normal bench pressing you can get away with incorrect bar paths. It is not the same with a bamboo bar setup- the stabilizers (or lack thereof) are challenged to the max.

ARTICLES

Am I Deficient In Vitamin D? – Vitamin D Council

CrossFit WOD for Deload Monday 1/16 – 38 Days until the 2017 CrossFit Games Open

bench press 5x3x75%, then

4 rounds for maximum effort:
– 40sec burpees
– 40sec plank on rings
– 40sec knees-to-elbows
– 40sec hollow rock
– 40sec jumping lunges
– 40sec back bridge

The bench triples should have a tempo of control-bounce-explode. Build the best movement and muscle with full power at the right time.

The goal of the four-rounder is to work dynamically as quickly as possible in a decently long work cycle- how many reps can you achieve? Then we immediately move onto a “prove-it” static position to see if the joints have what it takes to remain strong in a full range-of-motion.

Post score to whiteboard!

Olympic Weightlifting WOD – W4D1

back squat, snatch + OHS, snatch high pull, abs & back

Kettlebell WOD