Posts tagged Power
POWER | WEEK 34
 

Bench Press (6 x 3)

All sets should be heavy. If you feel you can go up - go up. If you want to stay consistent across all 6 - do that. If you peacock and need to go down - that is ok as well. You will put your heaviest set as your score.

Make sure if you are going anywhere NEAR where you might fail, that you have a spot or are in a safety cage or AT LEAST don't have clips on your bar so you can dump it.

Lay flat on the bench and ideally keep your heels down and butt on the bench throughout. If you are short you can put some plates where your feet will go so that you can keep the heels down.

Hands should be just outside of the shoulders. Make sure you wrap your thumb.

Lower the bar to your chest. Keep the elbows IN and shoulders pulled back. Touch the chest with the bar and press to lock out.

Rest around 2 min between sets.

Dumbbell Bench Press (4 x Max Reps)

For this you will choose a weight that will allow you to get at least 8-10 reps, but no more than 15 or so per set.

Guys a good weight to start is 50#-70#. Ladies try 25#-45#.

Bring the dumbbells all of the way to the chest and press all of the way to lockout!

 
POWER | WEEK 33
 

Squat Warm Up

Pause Back Squat (6 x 3)

3 Second Pause in the bottomFor these squats you will hold the bottom position for 3 seconds on each rep.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Your score is your heaviest set.

6 Min AMRAP

Strict Dips
Must be done in sets of 3

RX + = add weight

Score is total reps

If used weight put them in commentsFor this it's pretty straight forward.

These dips may be done on dip bars, rings, or whatever make shift set up you have!

The goal is to get the shoulder lower than the elbow at the bottom and come up to complete lock out at the top.

Make sure you focus on the elbows going back and not out.

If you are unable to do strict dips at this time you can do banded or even a slow lower.

If you are a ninja at dips - add weight and put what weight you used in comments!

These MUST be done in sets of 3!

 
POWER | WEEK 32
 

Shoulder Press (6 x 4)

For this movement you will start with the bar on the shoulder with the elbows slightly in front. Tighten the belly, squeeze the butt and lift the chest.

From here this is a strictly upper body movement only. You will move the face out of the way and PRESS the bar straight up! Once past the face you will bring your head back to neutral.

Lift finishes with the bar locked out over the middle of the body overhead.

Lower the bar back to the shoulder for the next rep.

It is acceptable to absorb the lowering of the bar by bending the knees. You must just first come to a standing position before and pause before the next press can begin.

Bent Over Row (3-5 Sets of Max Reps)

For this you will want to choose a weight that will allow you to get somewhere between 8 and 12 reps. Less than 8 and it's too heavy. More than 12 and its too light.

To perform this movement you will deadlift the bar to the middle of the shin. The weight is in the heels, back is flat with the chest up. Bar is close to the body and the arms are straight. There is a slight bend in the knee. You will pull the elbows back to bring the bar to just under the chest. Don't allow the elbows to flare out.

Lower the bar back to the mid shin/straight arms without losing position or allowing it to touch the ground.

 
POWER | WEEK 31
 

Deadlift (7 x 3 )

These are intended to be the same weight across all 7 sets. Warm up to about 80-85% if you know those numbers and see if you can hold that. Or if that is feeling light today - feel free to go a bit heavier.

If you don't know percentages - NO problem! Feel how things are feeling as you are doing warm up sets. Find something challenging for you. If you get a few sets in and feel you should go Up or Down - don't hesitate. It might take some time to figure out what you are capable of. Your score is the weight you do across all 7 sets - or your heaviest set.

Rest 2 min between sets.

For the deadlift the bar will start on the ground. Your feet are under the hips with the heels down. The bar is close to the body. Bend at the hip and bend your knees slightly. Keep the chest up, belly tight, and back flat as you grip the bar just outside of the legs with the arms straight.

To lift the bar you will dig the heels into the ground and raise the chest. Actively pull the bar INTO your body to keep it close! Keep that belly tight and don't allow the weight to pull your spine out of that rigid position. Once past the knees think about squeezing the butt to bring you to a complete standing position. You don't need to lean back or shrug. Just stand all of the way up.

To lower the bar you will reach the butt back and once again actively pull the bar into your body to keep it close. Keep the knees out of the path of the bar by delaying any major knee bend until after the bar has past the knees.

These should be touch and go sets of 3 with no excessive bounce at the bottom.

Metcon (AMRAP - Reps)

7 Min AMRAP
Weighted Strict Pull Ups

RX+: (Must be done in sets of 3)

Put weight you used in comments.For this if you need to just do strict pull ups with no weight that is fine.

Since 7 min is a long time and it's just pull ups - we prefer a sub for this one (for those of you who don't have strict pull ups) to be banded strict OR supine (body parallel to the floor) bar or ring rows.

We don't want you doing a million reps of the slow lower.

Make sure you hang completely from the bottom and get the chin over at the top of each rep.

 
POWER | WEEK 30
 

Bench Press (6 x 4 (Building Sets))

Rest 2 Min between sets.

Each set should be heavier than the last. Start with something heavy but that you are confident in.

As always don't go too heavy if you don't have a spot or a SAFE way to bail.

For the bench you should try to get set up so that your feet and heels are down. If you have a tall bench or if you are short - you can put plates where your feet will be! Keep the butt on the bench. Before you unrack the bar think of pulling the shoulders back and down and pinching a pack of playing cards in your armpits.

Hands should be just outside the shoulders with a full grip around the bar. As you lower the bar, keep the elbows IN.

Touch the chest (not BOUNCE on the chest) and press to lock out at the top.

Single Arm Dumbbell Press (4 x 8-12 Each Side)

Choose a weight that you can do 8 for sure, but 12 is pushing it.

You can do these seated or standing. Either way keep the belly tight and rib cage pulled in.

Start with the dumbbell at the shoulder, press to lockout getting the bicep by the ear.

Do 8-12 on one side and the same on the other.

Rest about 30 seconds between arms and 1-2 min between rounds.

 
POWER | WEEK 29
 

Back Rack Reverse Lunge (6 x 6 (3 + 3))

Barbell on the Back - Backwards Stepping LungeFor this you will have the barbell on the back in the same position it would be for a back squat.

You will do 3 reps on one side and then 3 reps on the other.
You will perform these lunges as a REVERSE LUNGE so stepping backwards.

You want to focus on a few things. Keep the front heel DOWN. Take a far back enough step that when your back knee touches you can keep that front heel down and that the knee doesn't cave in. Keep the torso upright. And finally do not CRASH down. Show control and KISS the ground with the back knee.

Come all of the way back up to standing with feet together between reps.
Complete all 3 on one side and then 3 on the other.

The goal is to go heavy as long as you can control the down and keep good positions. You may have one side that is much stronger than the other.

Do these as one big set though - so no re-racking until you have done 3 on each side.

Rest 2-3 Min between sets.

3 Min AMRAP
Odd Object Ground to Shoulder
Rest 3 Min
3 Min AMRAP
Odd Object Ground to Shoulder

This could be - Sandbag, DBall, Tire Flip, Bag of Dog Food - whatever you have

Score is total reps - put in comments what you did!Choose something that you can get at least 5 per min - but not more than around 10-15.

Sub if you don't have an odd object - 15 Deadlift with drop from the top - reset at bottom each time at a weight that is moderately heavy for you.

If you do this sub your score should be 30 and just put what weight you used in comments.

 
POWER | WEEK 28
 

Shoulder Press (5 x 7)

Rest as needed between sets. Go up if you can!

The strict shoulder press is a press overhead without using the legs or hips to assist the upper body. You will squeeze the cheeks, pull the ribcage down and in, bar is on the shoulders with the elbows slightly in front. Move the face back and press the bar straight up.

Once the bar has cleared the head/face you can bring the head back to neutral and continue pressing the bar UP! Lock out completely and pull the bar back over the middle of the body.

When lowering the bar back down - if you need to you may absorb with the knees. Just no assist from that dip to help the next rep.

Weighted Dips (4 x Max Reps)

Hold a weight between the legs, wear a vest or a belt with weight. Rest 4 Min Between Sets

For these reps you can do weighted dips, bodyweight only, or even a jump and slow lower for all sets.

If you are doing weighted you will choose a weight that you can get 8, but more than 10-12 is difficult.

Make sure your shoulder is lower than your elbow at the bottom and you are all the way locked out at the top.

 
POWER | Week 27
 
 

Warm-up

Throw in the bodyweight warm up before this one and to get the back side nice and toasty try the kettlebell warm up.

Sumo Deadlift (6 x 5 (Building))

If these are new for you the main focus points will be - heels down, knees out, belly tight, bar close!

The sumo deadlift is a great movement that takes a little of the loading off of the lower back and really recruits the power of the hips/glutes! This movement is great for building strength in a different stance/position.

For this movement the bar will start on the ground. The feet are slightly wider than squat stance. The hands are inside the legs. Use a narrow grip but there should be 6-12 inches between the hands.

The knees will be bent slightly, chest up, arms straight, heels down, knees OUT (that's a big one), bar close to the body. You will pull the bar from the ground by focusing on driving the heels into the ground, reaching the chest up, driving the knees out, and pulling the bar into the body.

The rep is finished when you are standing completely at the top.

For Distance

7 Min

Max Distance Bear Hold Walk

Grab an Odd Object - Bear Hug it and walk as far as possible in 7 min.

Put what object you chose and weight of object in comments.

Options for hug hold are:
Sandbag
D-Ball
Plate
and if you have none of those you may do front rack carry with bar or dumbbells!

 
POWER | Week 26

Warm-up

For this one you will obviously do some warm up sets before finding your first official weight, but also you may want to try out the Barbell Warm Up.

Barbell Warm Up

3 Sets 
1 Minute Side to Side Squat Hold 
5 Reps Back Squat 
5 Reps Behind the Neck Thruster 
5 Reps Lunges 
5 Reps Jumping Lunges

Back Squat (3-3-3-2-2-1-1-1-1)

Goal for this one is to go up for each set! If you haven't tested what you are capable of for a single in a while - today is a great day to do that!

Rest as needed between sets!

For these squats you will have the bar on the back (not on the neck but on the traps across the shoulders). You will have your feet roughly shoulder width apart.

Tighten the belly and reach the butt back and down. The goal is to keep the heels down, knees out, chest up but also belly tight. Get the butt below the knees at the bottom without losing any of those things and stand all of the way up at the top.

Only go as heavy as you can maintain good form! We would rather have you go lighter and all of the way down than shorten it just to add more weight.

If you aren't feeling the PR vibes today - that's OK! Just go as heavy as you can today!

Enter your heaviest single as your score.

Pistols (3 x 20)

Alternate legs. So 10 per leg per set.

If you are great at these, feel free to add weight at the chest.

For these single leg squats you will stand on one foot and lower yourself until your butt is lower than your knee.

For these most people will really have to lean the chest forward to keep the heel down. This is ok. Try to avoid the knee caving in. If you need to hit a target at the bottom that is fine. You may also choose to do them holding onto something for support, or by perfoming rolling pistols.

POWER | Week 25

Bench Press (7 x 3 + 9 Push Ups)

For this you will complete 3 Bench Press and then immediately get on the ground and do 9 BEAUTIFUL push ups.  Build up that stamina after blasting the strength.  It might seem too easy - until it's not.

You will rest exactly 2 min between sets.

Before you unrack the bar you will pull the shoulders back and down.  We would like to see your heels on the ground and your butt in contact with your bench.  Hands should be outside of the shoulders but not too wide.  When lowering the bar keep it in control.  Touch the chest with the bar and then drive up to complete lock out each time.

If you are benching alone do not use a weight that you are uncertain of and definitely have the bar with no clips in case you need to dump it!

If you don't have a rack you may of course sub dumbbell bench or even floor press or floor dumbbell press.

Bent Over Dumbbell Row (3 x failure)

Dumbbell in each hand in the Bent Over Row position.  Start over hand and rotate to underhand as you pull the dumbbells to the ribs with the elbows back.Use a weight that will allow you to get at least 8-10 but not more than 20.  This should be true for all 3 sets so change weight as you go if necessary.

Rest as needed between sets.

POWER | Week 24

Deadlift (20 Min for 10 Rep Max)

So there are a couple ways you can play this.  If you KNOW your deadlifting abilities well, you can work your way up with smaller warm up sets until you get to a number that seems like a good place to start.  Maybe 75% of your 1 RM.  If you are successful with 10 there you can make smart jumps based on how it went.

If you have NO idea what you are capable of.  Warm up and do some warm up sets with less than 10 reps.  Once you get to a weight that is challenging but you feel totally doable hit 10 reps.  Go up in large or small increments from there based on how it felt.

Be smart.  Do not do more than I would say 4 attempts for all 10 reps!

Do NOT allow your form to go to crap or your back to round.  If the back starts to round and you can't correct it - call it and lower the weight!  Live to fight another day.

For these reps you will start with the bar on the ground.  Feet are under the hips.  Weight is in the heels.  Chest is up.  Knees are bent slightly.  Arms are straight.  Belly tight.

Lift the bar by digging the heels into the ground and lifting the chest!  Pull the bar into the body by actively pulling it back!  Arms stay straight.  Back stays flat.  Heels stay down.  Do not crank your neck up.  Look down at the ground about 6 feet in front of you.  Squeeze the cheeks to bring you to a fully standing position with the hips and knees extended.

To lower reach the butt back and again pull back on the bar to keep it close to the body.  Once past the knees bend the knees to bring the bar all of the way to the ground UNDER control!

Weighted Pull Up Negative (6 x 5)

5 second negative weighted pull up

Ok guys, real talk - many of us will have to do this unweighted and still might have to lower the reps.  That is ok.

For you pull up monsters though, you may weight yourself however you would like.  Vest is fine, dumbbell between the knees if fine, or put some change plates in your pockets or your sports bra if you want!

If you can do a strict pull up you will pull yourself up and then lower slow.  If you need to break up the set of 5 that is ok, but not if you have to rest longer than 5-10 seconds.

Do NOT weight yourself if you are unable to do a strict pull up unweighted.  We DO NOT want you jumping up with a weight vest on and slowly lowering.  If you are unable to pull yourself up you must do these unweighted!!

If you are unable to even do a slow negative on the bar - do a slow negative on a ring row instead!

POWER | Week 23

1 1/4 Back Squat (5 x 5)

All of the way down, part of the way up, back down, and UP!If you have been following the weekly power workouts you can refer back to May 20 of this year to get an idea of weight you should use for this workout.

For these reps you will have the bar on your back.  Feet are shoulder width apart.  Weight in the heels.  Reach the butt back and down.  Keep the belly tight and chest up!  No plopping!  Drive the knees out!  Get the butt lower than the knees at the bottom.  Stand up to just about parallel.  Then go back down.  Then stand completely!

Start light and add weight as you are successful.  No rounding of the back or plopping!  Keep those knees OUT!

Rest as needed between sets!

Bent Over Row (5 x 10 (with a 3 second pause at top))

This 3 second pause will mean you need to go PRETTY light on these!  We want that hold to basically be where the bar is in contact with your body so even go empty bar if you need to.

The focus here is to pull BACK with the elbows!  Fight them wanting to go OUT.

You will start with the bar just below the knee.  Knees are slightly bent.  Chest is over the bar - back is flat.  Belly tight.

Pull the bar with the elbows going back until the bar touches around the sternum area.  Hold for 3 seconds and then lower completely until the arms are straight and bar is just below the knee.

POWER | Week 21

Deficit Deadlift (6 x 5 (Building))

Deadlift while standing on plates or something that will add 3-5" to the pullRest as needed between.  Score is heaviest set.

Adding a little extra depth to the pull of your deadlift will REALLY get the hamstring and glute GOING!  Just make sure you only do these if you have the flexibility to get your back FLAT in the set up.

You will stand on something like a pair or even a single 45# plate.  Make sure whatever you set up on is super sturdy and safe.

From there the deadlift set up is basically the same as always.  Feet are between hip and shoulder width apart.  Weight is in the heels, the bar is close to the body.  Hands and arms are outside the legs.  Knees are bent.  Chest is over the bar, arms are straight.  Chest UP and back flat!

This is going to feel WAY heavier than normal off of the ground.  Start light if you are new to this movement.  Do NOT let the weight pull you forward as you try to lift.  Really shift and set your weight BACK before you pull.  Drive your heels into the ground and reach the chest up as the bar come off the ground. Stand all of the way up by squeezing your butt to bring you to the top!

Be careful on the lower.  It is common to bang up the shins if you rush this or drop it.  Keep the same good positions on the way down as on the way up.

This is 6 sets of 5 - but don't try to do an aggressive tap and go.  For this we would actually prefer almost a dead stop at the bottom.

Weighted Pistols (4 x 8 (Each Side))

Holding an object at the chest complete single leg squats.You will do an entire set of 8 on one leg and then rest a bit and then switch.

If you are new to this movement, if you have a lot of mobility issues in the ankles, knees, or hips - you may choose to do these unweighted.  Ideally you will get the butt below the knee at the bottom, but if you end up collapsing down there and are shifting hard to the toes to come up - you may choose to not go as low.  You may also choose to practice pistols with a band for assistance to come up or even on an elevated surface like a box so that your non working foot doesn't need to be so high.

If you are doing the weighted version though - you will hold a dumbbell or KB at the chest.  The goal here is to reach the butt back and keep the heel down.  Your chest will come forward more than a normal squat, but fight from collapsing TOO much.  Work to avoid the working knee from caving in as well.  Drive out of the working heel to stand completely.

MIranda AlcarazPower
POWER | Week 22

Pause Bench Press (5 x 6)

3 Second Pause at the BottomFor these reps you will lay on the bench.  Pull the shoulders back and down and make sure you can have your heels down on the ground or on some plates or something.  KEEP the butt on the bench.

Lower the bar to the sternum with the hands just outside of the shoulders - not too wide.  You should have a full grip on the bar.  Elbows should go generally BACK and not OUT.  Hold under tension at the bottom for 3 seconds.  Then press out to lockout.

Go lighter than you think at first and add if you feel you are capable.
Rest as needed between sets.

For Time:
30 Dips

Every time you break 10 push ups.
GOOD LUCK with that one.

If you are a dip ninja:

RX + : 50 DipsDips may be ring or stationary.  Lower the body down until the shoulder is lower than the elbow at the bottom.  Lock all of the way out at the top.

You may choose to do these as kipping or strict.

POWER | Week 20

Shoulder Press (LIGHT 5 X 5)

Start light with these and use them as a warm up.

Shoulder Press (Heavy 5 x 3)

These sets should now be heavy!  Add weight if you are successful to find the heaviest triple you can get for the day.

Rest as needed between sets.

The strict shoulder press is a press overhead without using the legs or hips to assist the upper body.  You will squeeze the cheeks, pull the ribcage down and in, bar is on the shoulders with the elbows slightly in front.  Move the face back and press the bar straight up.

Once the bar has cleared the head/face you can bring the head back to neutral and continue pressing the bar UP!  Lock out completely and pull the bar back over the middle of the body.

When lowering the bar back down - if you need to you may absorb with the knees.  Just no assist from that dip to help the next rep.

EMOM 10
(Every Minute on the Minute for 10 Min)

Even Minutes: 3-5 Strict Weighted Pull Ups
Odd Minutes: 40 Seconds Heavy Object Hold

See below for options.

Score is weight for hold. Note how you did pull ups in comments.So you will end up doing 5 sets of each.

Options for the pull ups are strict weighted with a dumbbell between the legs or something like that.  It can also be with a weight vest or whatever you can make work.  All of the way down - all of the way up!

You may also do just regular strict pull ups 3-5 reps with no weight.  You may also do banded or even a jump and slow lower.  Or even a slow lower ring row!

Find something that is difficult for 3-5 reps and do that!

For the heavy object hold you will grab a heavy sandbag, dball, a couple plates - or something and basically bear hug it at the chest for 40 seconds.

If you don't have something heavy enough you may also hold the front rack position with heavy weight on the shoulders.  This weight should be something close to your 1 rep max front squat if you know that.  Heavy.

POWER | Week 19

Pause Back Squat (5 x 3)

3 Second Pause in the bottom

For these reps you will pause in a VERY active position in the bottom of the squat before you stand.

The bar will be on the back.  Feet are shoulder width apart.  Heels down.  Tighten the belly and then reach the butt back and go down as you fight to keep your chest UP!  Drive the knees out and keep the heels down.

Get the butt lower than the knee at the bottom with NO rounding of the back.  Do NOT relax in the bottom/pause position.  Count to 3 and then with no re-bounce stand up.  You will need to go much lighter than your normal 5 x 3 back squat.

Rest as needed between sets.

Accumulate 3 min Chin Over Bar Hang.
Overhand Grip.

CHIN OVER!

There is also a chin over bar hold in this week's gymnastics.  You may choose to only do this part once this week if you want or get the extra work.  We want to make sure you get it in somewhere!

Your score is the total time it takes you to accumulate 3 minutes.  You may cut to 2 minutes if you aren't getting at least 20 seconds holds.

POWER 04/28/2019

Bench Press (5-5-3-3-3-1-1-1-1)

So today you are working up to some super heavy singles on the bench.  Only do this if you have someone to spot you or some sort of safety net!

This workout would be great to combine with the Suns Out Guns Out this week and you can go lighter or eliminate the dumbbell bench in that part if you want!

Ok so, for this the goal is to go up in weight each time.  Rest 2-3 min between sets.  The first set of 5 is heavy but manageable.  The second set is a really rough set of 5.

First set of 3 is just a little heavier than the last set of 5...and so on.

Make sure you can have your heels on the ground for these even if you need to put plates on the floor by your bench!  For these reps - pull the shoulder blades back and down.  Make sure as the bar is lowering to the chest that the elbows go back and the grip is similar to the width you would use for going over head - don't go super wide.  Touch the chest at the bottom.  Lock out completely at the top.

If you don't have a spot and still want to bench - just don't do the singles.  Do 9 sets of 5 at a safe weight.

FOR TIME

400 Meter Heavy Object Carry for Time

If the object is super heavy - Men 80-100# or more / Women 60-70# or More - you can bear hug the object.

If you don't have a sandbag/ball or something that heavy you will hold a plate or something in your hands at a 90 degree angle at the waist and walk.

You may also choose to carry the bar in the front or back rack and walk.This is to gain strength in the upper back and midline!

POWER 04/21/2019

Deadlift (6 x 5)

Add weight each set as long as you are still moving well.
Rest as needed between sets.

Start with the bar on the ground.  Feet are under the hips with the heels down.  Knees are bent slightly with the knees behind the bar.  There is a hinge from the hips and chest is over the bar but pulled up with straight arms.  Back is flat.

To lift the bar brace through the belly.  Then drive the heels down as you pull the chest up.  Actively pull the bar into the body as you stand.

Once you are standing all of the way up with the bar you will reach the butt back and slide the bar down the body.  Keep the chest up.  No excessive bounce at the bottom.  Sets of 5 should be touch and go.

Weighted Hip Extension/Good Morning (5 x 8)

Use what equipment you haveFor these you will either hold a plate at the chest and perform the movement on a GHD or you will do a good morning with the bar on your back.

Focus for either one will be to keep the back flat and keep the legs pretty straight.  Go LIGHT if this is new for you.

Goal would be to get to 90 degrees but if you are unable to keep a flat back position due to strength or flexibility, you may shorten to a range of motion where you can move correctly!

SQUEEZE THE BUTT TO STAND UP!

POWER 04/14/2019

Back Squat (10 x 3)

If you are participating in the 20 rep squat stuff you can either skip this or you can lower to fewer sets.

For these reps the bar will be on the back.  Feet are shoulder width apart and before you start the squat you should make sure that the chest is up, and belly is tight!

To perform the squat reach the butt back and down.  Keep the belly tight and chest up.  Keep the heels down.  Drive the knees out and get the butt lower than the knees at the bottom.  Do NOT allow any rounding of the back or plopping at the bottom.

To stand lead with the chest.  Keep the the heels down, drive the knees out and keep that belly tight!  Fight the weight from pushing you forward.

Rest as needed between sets.  Shoot for about 2 min.

Weighted Pull Up Negatives (7 x 3)

If you are unable to add weight to these that is totally fine.

If you are also doing the Street Parking Gymnastics this week - you may just choose to do that here or skip this part all together.

We want to see a slow lower for these reps!

POWER 04/07/2019

Bench Press (7 x 3)

As always if you are benching alone make sure you do not put collars on the ends of your bars and don't go super heavy.  Wrap your thumb around the bar and use a spot if at all possible!!

For these reps you will want to have your hands just outside of your shoulders.  Similar to your grip for an overhead press.  Pull your shoulderblades back and down on the bench and set up so that your heels can be down.  So add plates underneat your feet if you need to!

Come down and touch the chest with the elbows going back - not out.  Press all of the way to lockout at the top.

Goal is to go up each set if possible.

Rest as needed between sets.

Bent Over Row (5 x 5)

For this lift you will set up in a deadlift position.  Knees slightly bent, heels down, bar close to the body chest up and back flat.

You will bring the bar to just below the knee.  Pull the bar in close to the body.

Your chest should be over the bar with a hinge at the hip and a slight bend of the knee.  Pull the bar UP to your chest by reaching the elbows back.

Come to think of it - this is like a reverse bench press.  You will touch your chest in a similar place and then lower back down until your arms are locked out.  Keep the chest up and no pulling yourself down to the bar or like "kipping" it!

Rest as needed between sets.

Add weight if you feel you can.