Wednesday, September 25th, 2024 – Bench Press

Warm Up

30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Push-Ups
10 Band Pull Aparts
5 Empty Bar Bench Press with a 2 Second Pause on the Chest

Bench Press

1 Set x 2 Reps @ 55% 1RM / Rest 1-2 Minutes
1 Set x 2 Reps @ 60% 1RM / Rest 1-2 Minutes
3 Sets x 5 Reps @ 65% 1RM / Rest 1-2 Minutes
1 Set x AMRAP @ 65% 1RM / Rest 1-2 Minutes

Accessories

Bench Press: 3 Sets x 8-12 Reps / Rest 1 Minute
Barbell Bent Over Row: 3 Sets x 8-12 Reps / Rest 1 Minute
High Plank March: 3 Sets x 8-12 Reps Per Side / Rest 1 Minute