Strength
Wednesday, April 5th, 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
6 sets x 5 reps building weight / rest 2 minutesAccessory
4 Rounds
8-12 Pause Bench Press
15-30 DB Bent Over Row
30-90 second KB Overhead Hold
Rest 1.5 minutes
8-12 Pause Bench Press
15-30 DB Bent Over Row
30-90 second KB Overhead Hold
Rest 1.5 minutes