|Bench press. Mark Rippetoe cueing Eva Twordokens on proper bench technique. Shoulders are pulled back, scapula contracted, making for a solid point of contact with the bench itself. Conveniently enough, it also decreases the range of motion required to hit lock-out. See the pic below for the reasons why. (CrossFit)|
|On the left, his hands are easily 2 feet from his chest, whereas on the right, the range of motion has been reduced several inches. So a stronger point of contact with the bench, a decreased range of motion... what's not to like? (Weber Strength)|
|Glute-ham developer back extensions. Look easy. Feel awful. (808 CrossFit)|
|Push-ups. I shouldn't have to add anything here. Seriously. Push-ups. Keep your core rigid. Always. (CrossFit)|
Four rounds of four reps later (with one near miss on the final rep), it was on to the sell-out, alternating rounds of 10 back extensions and max-rep push-ups. Back extensions were ok, but screw me, push-ups after heavy benches suck. I mean, I suck at them anyways, so being tired didn't change *that* much, but damn did it ever feel awful.
|Bench @ 185#||1||2||3||4|
|Max Rep Push-Ups||Round 1||Round 2|