On dynamic day, I like to adjust the technique flaws of the athletes. Because it's hard to remember things, I use the Buddy Morris approach: Teach one thing the participant has an 87% chance of remembering it. Teach TWO things the number drops to 33% Teaching THREE things...well, "Good Luck with that" So...Bar speed and the ONE major issue hold the bencher back from excelling. Most of my people needed to be reminded of HIP DRIVE! Dynamic Effort Bench: 8x3x60% DB Row: 2x27x moderate weight Tricep Push down of any sort: 3x20 Just get a giant pump Flys of any sort: 3x20 again...just get a pump Push Ups: 100 reps in as few sets as possible Curls: 100 reps
Be The Fruit Loop in a Bowl of Cheerios
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