Bench Press and Shoulder-Driven Sprint Freestyle

We are going to start benching every week because the bench press has a direct carry over to sprinting in the pool. How? It's all about shoulder position. In both the bench press and in shoulder-driven freestyle (see the video below) the shoulder blades are pinched together and shrugged up to create tightness throughout the shoulder girdle. For the bench this is to prevent shoulder injuries and create a stable platform off of which to press. In shoulder-driven freestyle this is to create connectivity throughout the upper back in order to be able to create momentum and forward movement by throwing your shoulders. Watch the two videos linked below to learn about the bench press and shoulder-driven sprint freestyle from the best in the world.

journal.crossfit.com/2010/01/setting-up-the-bench.tpl

youtube.com/watch?v=iOMF54wj2aA


Tomorrow's Workout:

Bench Press- continue your progression or Week 1 of the Wendler 531 plan

then

AMRAP 15:
6 dips (scale to clapping pushups)
12 pullups (scale to jumping pullups or ring rows)
18 air squats


Set your alarms and get ready to tear it up!