100802 Monday DE Bench / Metcon

I couldn't wait, so here's Monday's workout. Consider it an appetizer.

Dynamic effort bench 9x3 @ 40% (+chains) with 1:15 rest between each

3 @ index on smooth

3 @ thumb on smooth

3 @ pinky on power ring

JM press 5x6 heavy

3 rds for time:

12 push press, 115#

12 supine ring rows, +chain

12 ring rips, +chain

100 standing tricep extensions, mini band

Ab work (static toes to bar, GHD sit-ups, russian twists,... whatever)

Starting slow, like baking a cake. We'll add more volume when it becomes appropriate. Focus on set-up and speed of the bench. If you want to use a pair bands, only use a band that allows an aggressive speed off the chest. We will add boards and chains often, so be sure to have a minimum of 2&3 boards and 2 sets of 5/8" chain + 3/8" extension loops. A wide array of bands are assumed as well (micro minis to fatties in pairs).

FYI, I'll also add the words kipping and/butterfly alongside any movements where this distinction is required. For instance, the ring dips are not kipping ring dips today. I fully realize the benefits of kipping and the relationship to power output, but we are laying a foundation of strength in many of these workouts. We will be rewarded in the future for hard work in the present.

Yours,

Carrot Cake

Oh yeah, post your results to comments.