Speed Bench Press:
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Then: 2-board Press 3-3-3
Then: As many ring dips as possible in 3:00.
This method has been popularized by Louie Simmons of WestSide Barbell in Ohio, and delivered by Dave Tate of EliteFTS. Today only, as a gift to Catalyst members: download the 212-page EliteFTS Bench Press manual for FREE here!
Focus on the acceleration of the barbell; do a slow 3-count on the way down, and explode upward when the bar reaches the chest.
If you missed it yesterday, here's a video of Friday's 6-year-old Pilot group for Ignite:
Last night was the start of Enduro, Week #2 for Level III Bettys, the start of the Sault Aquatic Storm's in-season training…and the most common refrain? "You need more space!" We're working on it!