Coach Rip: "The bench press is the best exercise for absolute strength in the upper body, because if allows the lifter to move heavier weights with the arms than any other exercise. It should be included in every barbell training program. But it is not the only lift we should do, and it frequently gets used as though it is."
CFFM Strength WOD:
Bench Press
"Intensity + Eccentrics" 1, 1, 1, 1, 1, 1, 1
*Refer to 01.22.10 for recent 5-RM
Core Work:
GHD Sit-Up & Hip Extension, 3 sets 15 reps each
CFFB SWOD:
(A) Power Snatch 5 x 2
(C) Power Snatch 8 x 2
CFFB DWOD:
7 rds for time of
Handstand holds for max time (note time)
10 Supine Ring Pull-Ups
