WOD

Bench Press
7 Sets of 5 Reps
3 minute rest between sets

then do:
30 Clap push ups
20 Triangle push up
10 Judo Push ups

Chaser:
5 sets of dead hang from bar. 30 sec rest between sets. Time each set.

We are working chest today to be sure. However, the Anterior Deltoids and Triceps are a natural part of this movement as well and will be exhausted when you are ready to do the Chaser.

It has been said "If you want to improve your bench press, do standing overhead press." (Dr. Mark Rippetoe) I concur. There is little use for a use for a purely push movement in life that excludes the pillar (trunk, torso, core) and rotation (leg drive, hip ext/flex). But the bench press is a useful tool in overall fitness. We do plenty of overhead shoulder work and more than enough hip work. So today, we will, without apology, work the chest and arms that will allow for a stronger drive and push.

The hang is about the grip and wrist. The fatter the bar the better.

Work Hard. Be safe. Enjoy the ride.