WOD 1/12/12

STRENGTH

Dynamic Bench Press 
5x5 (70% 1 RM - Sets across)
10 Push Ups

METCON

4 Rounds - 1m Rest between

15 Swings (55/35)
500m Row / 400m Run (alternate)

OK, so here the skinny on the bench press. I wanted to program incline Bench Press, however, I only have 3 incline benches so that may be a slight problem. So, we will be doing a ME/Dynamic chest workout that is sure to leave your little chesticles trembling...

You will need to come WAY down in your regular BP weight. Come back down to your starting weight (70% 1RM). Trust me on this, the failure rate is very high come the last set of this protocol (ask me, Wayalnd, Rob or Jefe...), so too much weight equals a squished sternum and lack of adaptation due to being dead. You WILL need a spotter on this who is actively spotting you and paying attention.

Bang out your set of 5 reps on the bench, rack the bar and immediately roll off of the bench, hit the deck and bang out 10 full ROM push ups. Then switch partners, spot for them while you recover and then go again. As with the normal routine, the BP weight will go up slightly the next cycle. The push ups will remain at 10. The push ups will provide a dynamic stimulus to a max effort movement that will be constant, even as the weight goes up in the BP. The Push Ups will provide enough fatigue that there will be a constant stimulus and fatigue for a long time. You might be sore the next day...

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