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
