Wednesday, April 17th, 2024 – Bench Press

Warm Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds

Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Elevated Push-Ups

Bench Press

Bench Press

Warm-up
15 Empty Bar Bench Press / Rest as Needed
8 Bench Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Bench Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Bench Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Bench Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

1 Sets X 3 Reps @ 88% 1 Rm / Rest 2-4 Minutes
1 Sets X 3 Reps @ 83% 1 Rm / Rest 2-4 Minutes
2 Sets X 3 Reps @ 70% 1 Rm / Rest 2-4 Minutes

Accessories

1) Deficit Push-Ups 3 Sets X 10 Reps / Rest 90 Seconds
2) Db Row 3 Sets X 15 Reps / Rest 90 Seconds
3) Db Skull Crushers 3 Sets X 10 Reps / Rest 60 Seconds