General Warm-Up
2 rounds
20 arm circles
15 band pull a parts
15 scap push ups
10 push ups
30 seconds plank
Specific Warm-Up
With an empty bar perform 10 bench press, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.
Neural Warm-Up
Partner Assisted Negative, Explosive Bench Press
3 sets x 3 reps
Main Strength Movement
Bench Press Every 3 minutes on the minute
5 sets x 8 reps @ 60% 1RM with a tempo of 4-2-0-1
Secondary Strength Movement
Block Bench Press Every 2.5 Minutes on the Minute
3 sets x 8-12 Reps with a Tempo of 2-4-1-0
Accessory Movements
Banded Lat Pull Down 3 sets x 10-15 reps. Every 1 minutes on the minute.
Half Bench DB Press 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Tricep Dips 3 sets x 8-12 reps. Every 1.5 minutes on the minute.
Cool Down
2 Rounds
30 seconds Doorway chest stretch
30 seconds prayer stretch