Box Brief
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CROSSFIT
“Bench Press Pyramid”
6-4-2-2-2-4-6
** Increase weight down to a heavy double then head back up;
you DO NOT need to hit the same weight going back up as you did down
** :30 Seated L-Sit between each set
ALTERNATE VARIATION
For Quality:
12-8-4-4-4-8-12
Tempo Deficit Push-Ups
24-16-8-8-8-16-24
Alternating V-Ups
WHITEBOARD BRIEF
HEAVY DAY!!!! Today, we bench!
The goal is to build in load and achieve a heavy double by set 4 or 5. When we re-visit the reps of 4 and 6, we can look to lift a little more than the first two sets.
If the athlete fails a set, the set still counts as a set.
Fun day! Let’s get strong and give the legs a little rest (just a little one).
EFFICIENCY TIPS
After bracing the body, control the bar down, but this doesn’t mean slow. Too slow would add an unnecessary tempo/eccentric aspect to the lift. Controlling a slow negative is not required for this lift.
Elbows will fall at ~45 degree angle relative to torso. This angle creates a smoother lift and places the shoulder in a stronger and more natural position.
On the drive up, drive through heels and push through the palm of the hand, not fingers. It is ideal to have the load stacked over the forearm vs. in the fingers.
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