Strength
Wednesday, January 3rd, 2024 – Bench Press
General Warm-Up
30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Small Arm Circles
Big Arm Circles
Elevated Push-up
Band Pull Aparts
Small Arm Circles
Big Arm Circles
Elevated Push-up
Band Pull Aparts
Secondary Strength Movement
Bench Press
20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty BarAccessory
3 Rounds
10-15 Paused Bench Press (5 Second Pause)
- Rest 1 Minute -
Max Chin-Ups
10-15 Rear Delt Flys
- Rest 2 Minutes -
10-15 Paused Bench Press (5 Second Pause)
- Rest 1 Minute -
Max Chin-Ups
10-15 Rear Delt Flys
- Rest 2 Minutes -