Physical Subculture

Mondays are traditionally squat nights, especially for our team. But…ahem…where was everyone last night?!

So, for those of us who were here (hi Marie), we’re gonna start playing with our bench today. Our next competition features an overhead press instead of a bench press, but first we’re going to see where our bench is dwelling after almost 2 months of non-max training.

Max Bench.

Strict overhead. For reps. 4 sets of 6-8 reps.

Narrow grip bench from pins or boards. 3 sets, 6 reps.

Ring fly-outs. Tabata style (20 sec. on, 10 sec. off for 4 minutes/8 rounds) On knees if necessary, but on feet if willing to face the pain. They look like this:

On knees:

fly-outs-on-knees.mov

On feet:

fly-outs.mov

Al benching her bodyweight at the last comp.