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.
+ 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