Strength
Wednesday, April 22nd, 2026 - Bench
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 with a 5 Second Eccentric
Neural Warm-Up
Explosive Push Ups or Explosive Knee Push Ups
5 Sets X 1 Reps Every 30 Seconds
Main Strength Movement
Bench Press
Every 2.5 Minutes on the Minute
5 Sets X 5 Reps @ 72.5% 1RM
Secondary Strength Movement
Close Grip Bench Press
Every 2 Minutes on the Minute
3 Sets X 6-8 Reps @ 65% 1RM
Accessory
Weighted Dips 3 Sets X 5-8 Reps Every 1.5 Minutes on the Minute.
Dead Stop Barbell Row 3 Sets X 5-8 Reps per Side. Every 1.5 Minutes on the Minute.
KB Bottoms up Floor Press 3 Sets X 8-12 Reps. Every 1.5 Minutes on the Minute.
Cooldown
2 Rounds
30 Seconds Doorway Chest Stretch
30 Seconds Prayer Stretch