Strength
Wednesday, August 9th, 2023 – Bench Press
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Negative Push-Ups
Empty Barbell Underhand Row
Glute Bridge
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
Single Dumbbell Bench Press Right
Single Dumbbell Bench Press Left
Empty Bar Bench Press
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Negative Push-Ups
Empty Barbell Underhand Row
Glute Bridge
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
Single Dumbbell Bench Press Right
Single Dumbbell Bench Press Left
Empty Bar Bench Press
Bathroom Break and Scaling Options:
Secondary Strength Movement
Bench Press
In 20 Minutes Build to a Heavy 10 Reps / Rest About 2 Minutes Between Sets.Accessory
4 Rounds
8-12 DB Bench Press
8-12 Supinated Barbell Row
Rest 1.5 Minute
8-12 DB Bench Press
8-12 Supinated Barbell Row
Rest 1.5 Minute
Cooldown
1 Minute per Stretch per Side
Prayer Stretch
Single Arm Doorway Stretch
Prayer Stretch
Single Arm Doorway Stretch