Strength
Wednesday, April 29th, 2026 - Bench Press
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
Bench Press
Every 2.5 minutes on the minute
5 sets x 4 reps @ 75% 1RM
Secondary Strength
Close Grip Bench Press
Every 2 Minutes on the Minute
3 Sets X 6-8 Reps
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