To perform today's Bench Press routine we needed to set up multiple RACKS that had two sets of pins.
The first pins were at chest level when you hit the arch and tuck. The second set of pins were set at a height of 2/3rd before lock out.
To perform the isometric holds I didn't want my teams doing a static contraction but an explosive PUSH THROUGH the top bars. If done correctly one of the racks would actually lift up.
Once we found the weight the rep portion was a quick tap to the bottom rails but EACH of the five reps had to be pinned as if we were still pushing through the top one. The sets of five were BRUTAL! (and they were supposed to be, especially since it was all pre-exhausted with push ups)
Today's Training:
AirDyne: 30 mins
Bike Commute: 30 mins
Push Ups: 200 reps
Pin Press with Isometric Hold: Work singles until a PRE=8
Reduce the weight by 20% and do 3x5 with the iso holds and a small "tap" to the bottom rail
Banded Fly's: 120 reps