WOD
“Big Bench”
For load:
Bench Press
2-2-2-2-2
– Immediately after each set, perform 3 weighted dips or specific scale for them
STIMULUS
Total time: 20-25 Minutes
HEAVY
White Board Chat:
Heavy bench day!! Getting the work week going with some good-old fashioned bench pressing. Prior to our first set, we will have just under 10 minutes to get up a relatively heavy weight. Each set and each rep, as always, should be an event and something we are putting a max effort into. That said, our first set of 2 out of the 5 should not be a warm up set. Maybe hit a new PR for 2 today if it’s in the cards! After each set, we’ll be performing a set of 3 weighted ring dips and then resting after that. The dips aren’t for maximal load, just a moderate load to move through the same range of motion, but in a different plane than the bench press. As always, we have plenty of scaling options at the ring dips regardless of where our current capacity lies. Swole shesh, let’s get it!
Modifications
- Bench Press
- If we are new to the bench press, perform 5 reps each set and focus on sound mechanics and less on load
- If we have a wrist or upper body injury that prevents us from using a bar, perform with dumbbells or kettlebells
- If we have a single arm injury, perform on your good arm with a heavy dumbbell or kettlebell
- Weighted Dips
- If we just recently developed the ability to perform strict ring dips (unweighted) perform 3 total, even if they are singles
- If we are still working towards our strict ring dip either:
(a) Perform dips on the rings with the assistance of a band
(b) Perform dips off a bench if we are still working on our capacity at push ups from our toes