Banded Bench Press with Louie Simmons. Notice the Bar Speed, that is the speed we are looking for when executing these lifts. Fast and explosive, but not out of control. “This is a Lift, Not an exercise”. Perfect.

 

 

Strength: Dynamic Effort Upper

1.) 6×3: Banded Bench Press – :30 Seconds Rest

Bar Weight = 40% of 1RM

Band Tension = 1RM Under 150# – Orange, 1RM Under 250# – Red, 1RM Over 250# – Blue

 

2.) 3×10: Bent Over Rows – AHAP

 

 

WOD: 9 Minute AMRAP

10 – S2OH (115/75)

15 – Lateral Bar Hopping Burpees

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