Today's focus for the bench was the "lockout", and again...GRIPPING the bar as hard as you can to create more tension.

The big takeaway from today was the lack of leg drive most people didn't use.  Perhaps it was the previous weeks' floor pressing but it seemed we forgot about driving the foot into the floor while choking the shit out of the bar.

Today should be a hard grind.

 

Today's Training:

AirDyne: 30 mins

Pin Press (Bench)  Set the pin height to be 4-5 inches from the lockout.

Work up to a heavy three reps.

Add 10 pounds for two more sets of three

 

JM Press:

Warm up-3x8

Work sets-3x8; use more weight than last week

OHP:

warm-up 3x8; work sets 3x8 with more weight than last week

Mini Band Pull apart: 4x30

Shrugs: 4x12x405

Bike Commute: 32 mins