Is the world still here? – Wed 11.09.16

 In W.O.D.

Strength:  Floor Press 5-5-5-5-5

Why the Floor Press you ask?  Here are a few reasons I like it:
– Less range of motion which can benefit someone who likes to bench but their shoulders hurt every time that they do.
– Effectively makes the lifter pause at the bottom of the lift as their elbows will come in contact with the ground. This takes away the stretch reflex of the muscles and enhances the overall contraction of the muscles. You can observe most people lowering the bar in the flat bench press very quickly and then “bounce” the bar off their chest. The floor press takes away this momentum.
– The pause at the bottom will increase force production and lock out strength more so than the flat bench press.
– You can’t cheat on the floor press. It effectively takes out the leg drive, elbows flaring out, and other overcompensating movements.  Easier to keep your form in check

Conditioning:Complete 3 rounds for time of:
– 12 Push Presses (Perforamance: 165/115#, 135/85#, 95/55#)
– 50′ Bear Crawl
– 15 Box Overs
– 50′ Walking Lunges

*Optional Strength
:  Wendler Week 1 Day 3:

Percantages are off your TRAINING MAX, which is 90% of your true max:
– Bench Press:
65% x 5
75% x 5
85% x 5+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)

This November, you can help educate men about prostate cancer by checking in on Facebook at The Compound Strength & Conditioning! We’re working with Causely and the Movember Foundation to make it happen. Remember to add #movember when you check in! For more information about this month’s charity, check out

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