FK.DW 040709

Last day of strength testing (Hooray I hear you cry). It also happens to be FK.UK's owner and moderator Chet's birthday today so Many Happy Returns to him.

The bench press is an exercise that is often eschewed in functional fitness circles as being of the domain of the bodybuilder and not truly functional at all. It is, however, a great pushing exercise that strengthens the whole posterior chain when done correctly with a full range of motion and correct body positioning and is worth using in a workout, even rarely.

Saturday 4th July 2009

Buy In

General Warm-up and warm-up reps

Strength/Skill

Front Squat Max Attempts

Bench Press Max Attempts

Conditioning

5 Rounds for time:

Run 400m

25 GHD Sit-up

25 Back Extension

If you don't have access to a GHD/Roman Chair do full range sit-ups and either good mornings or supermans as a substitute.

Cash Out
2 x Wall Toss test
30 seconds

Post weights, times and any comments or questions to the discussion topic found here.

Have fun!