Pause Bench Press 5×2

75% 1RM Bench Press

2-3 sec pause.

The weight is lowered down to the chest nice and controlled. Athletes should pause for 2 seconds and drive the bar to the lockout. We don’t want them to completely release the bar into their chest during the pause (stay activated).
ATHLETES SHOULD HAVE A SPOTTER AT ANYTHING ABOVE 80% AND DISCUSS SPOTTING METHOD PREFERENCE
Focus on shoulders staying pressed back against the bench through the whole lift. Feet and hips should be glued down while actively pressing through.
Grip should be a thumb length outside our chest (thumbs wrapped around the bar) with the elbows staying at 45 degrees.
Before descending, we unrack the bar and bring it over top of the chest, pausing for a slight second—deep stomach breath into a smooth and steady on the negative (don’t freefall the bar).
During the drive, once the bar makes contact at the bottom of the chest/top of the sternum, we explode up, driving through our legs, hips, and chest while breathing out at the top of the extension.

Box Jump : 5×3

*6-8” below max height for 1 rep.

No rebounding! Step or jump down and reset before going into the next rep.
For box jump, AREA SHOULD BE CLEAR AROUND BOX AND BOX SHOULD BE STABLE
If athletes use softboxes, ensure that all Velcro straps are firmly attached. Watch athletes closely during attempts and caution them against “too high” attempts for their skill level to avoid injury from falling during the attempt.
Load the hands back with a slight dip (2-4 inches) in the hips and chest. Drive through the floor and explode your arms up to the ceiling. Pull the knees up the chest and land softly on top before standing to full extension.
Athletes must perform a two-foot take off from a standing position—no running or stepping into it.
Athletes can stay at a comfortable height throughout to practice or work up between sets.

4 rounds for time of:

12 Bar Muscle-ups

12 Wall Walks

24 Synchronized Med Ball Sit-ups, 20/14 lbs

Bar Muscle-ups / 24 Chest-to-bar Pull-ups

Complete in teams of 2.

STIMULUS and GOALS
Stimulus is moderate effort across the entire workout. Partners will share reps on bar muscle ups and wall walks while synching up for some fun wall ball sit-ups. Athletes should break the gymnastic skill sections into smart and calculated sets between one another while making swift work of the sit-ups.

The first round is going to be learning each other’s threshold. Athletes should be prepared to hit more reps if their partner shows signs of early struggle. Don’t hesitate to go to plan B early if A isn’t going well.