Strength
Wednesday, April 19th, 2023 – Bench Press
General Warm-Up
30 seconds work / 10 seconds rest x 3 rounds
PVC Pass Throughs
Negative Push-ups
Band Pull-aparts
Empty bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes
PVC Pass Throughs
Negative Push-ups
Band Pull-aparts
Empty bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes
Secondary Strength Movement
Bench Press
8 sets x 3 reps building weight / rest 2 minutesAccessory
4 Rounds
8-12 Bench Press
8-12 DB Single Arm Row
30-90 sec. Single Arm Plank - per side
Rest 1.5 minutes
8-12 Bench Press
8-12 DB Single Arm Row
30-90 sec. Single Arm Plank - per side
Rest 1.5 minutes