February 2, 2011
February 4, 2011
Something to Bench About

Tom’s away, but that doesn’t mean things slowed down.

3x 15 Jumping Jacks, 10 Jumping Lunges, 5 Dive Bombers, 5 Hypers, 10 Scorpions, & a 15 second Cobra. Specific emphasis was placed on warming up the core, especially the lower back, in prepping for the strength portion of the night.

5x 5 Bench Press & 5 Ring/Rope Rows. Both movements obviously target the chest and upper back, but both require intense mid-line stability; the lower back should remain strongly arched through-out the bench press, while on the rows the natural lumbar curve should maintained in conjunction with tight abs and obliques in order to keep the pelvis from drooping (thus, the reasoning behind the warm-up movements used Thursday night).

Variations for the rows:
(1) incline with feet on the floor (the less incline, the harder the row);
(2) flat or decline with feet elevated on a box;
(3) rope rows with feet elevated.
Rows are great assistance work to pair-up with the bench as they really target, and thus focus concentration on, scapular retraction (pinching the shoulder blades together).

For Time – 750M Row, followed by
3 x 12/9 push-ups, 9/6 plank-to-squats, & 6/3 jumping squats (Rx’d/Scaled)

Plank-to-Squat: From a plank position, with arms fully extended, jump your feet up towards your hands, landing in a squat position with hands off the floor.


Bench weights are listed first, with met-con times second.

Great work everyone. Please post thoughts to comments, including what you thought of the new met-con movements. Also, remember that Sunday’s 10AM class will be an Olympic-specific class led by Coach Mike Choi and focusing on the Snatch – attendance is strongly encouraged!



  1. Dan Samarov says:

    Hey folks sorry I couldn’t make last night, trying to get rid of this cold. For the bench, was it the same working set for all 5 rounds or did you work up to a 5 rep max?

  2. Maiko D. says:

    yo~~~ I hope you don’t mind a frequently absent person asking a question regarding bench pressing.

    I did some this Monday but wanted to make sure I’m doing them correctly. Exactly where should you line yourself up when getting ready for the lift? Should the bar be approximately over the eyes? I BP in the power rack and it had been a while since the last time I did BPs, I kinda forgot where to line things up! Also, when the weight comes down during a rep, it comes to the top of the ribcage, right?

  3. SaltyHat says:

    Dan, hope you’re feeling better; weight was increased across the 5 sets. Look for a follow up post on how to gauge success when performing multiple reps over multiple sets like this (increasing weight or not).

    Maiko, the bar should be just above the eyes, sort of in line with the temple-this will be slightly awkward without the use of a spotter tho, so either readjust to aid in unpacking, or don’t plan to go too heavy. When in hand, bar should be over the chest and should descend to sternum, just below the nipples (slightly lower for girls, for obvious reasons). Hope that helps.

  4. SaltyHat says:

    sorry, that should be “unracking” – damn Droid and its auto-correct function…

  5. Maiko D. says:

    gracias for the tips and for the “readjust to aid in unpacking” bit. I snorted rather loudly at that. I’ll try to keep my mind out of the gutter for the rest of the day.

  6. SBV says:

    Vintage Salty programming with the plank-to-squat mixed into the METCON. I bet he’s amazing at those!

    I enjoy METCONs with nontraditional movements in them. For one, your mind focuses on the movement rather than racing against the clock. Also, there is less expectation to post a good score/time because the movement is unknown. It serves as a nice mental break, in my opinion.

  7. Tom Brose says:

    Cool metcon Chris! I can see where that movement came from in your burpee mastery. Keep up the good work everyone!