Wednesday, May 14th, 2025 – Bench Press

Warm Up

Warm-Up

Every Minute on the Minute x 6 minutes
Arm Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Resistance Push Up
PVC Bench Press (2-2-2-1) (Lowering – Bottom – Raise – Top)

Every Minute on the Minute
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet Up Bench Press
5 Reps: Feet Up Bench Press
3 Reps Bench Press @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Bench Press @ ~40% 1 RM with a 2 seconds pause at the bottom

Ascending EMOM Style 5RM

2:00 – 5 Reps @ 60% 1RM
2:00 – 4 Reps @ 70% 1RM
2:30 – 3 Reps @ 75% 1RM
2:30 – 2 Reps @ 80% 1 Rm
3:00 – 1 Reps @ 85% 1 Rm
4:00 – 5 Rep Max Attempt
4:00 – 5 Rep Max Attempt

Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessories

3 Rounds Interval Accessories / 60 seconds work cap / 15 seconds transition

6 Reps: Close Grip Bench Press
8 Reps: Dumbbell Bent Over Row
8 Reps: Tricep Push Up
20 seconds: Hollow Body Flutter Kicks with Dumbbell Press Hold
15 Reps: Band Face Pulls