Strength
Wednesday, July 12th, 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 2 Rounds
High to Low Plank
Negative Push-Ups
Ring Rows
Hollow Hold
Bench Press Warm-up
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
20 Seconds Band External Rotation Right
20 Seconds Band External Rotation Left
20 Seconds KB Bottoms up Press Right
20 Seconds KB Bottoms up Press Left
On Coaches Call Out Empty Bar Bench Press (Enough Reps to See Everybody Do a Few and Make Correction
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 2 Rounds
High to Low Plank
Negative Push-Ups
Ring Rows
Hollow Hold
Bench Press Warm-up
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
20 Seconds Band External Rotation Right
20 Seconds Band External Rotation Left
20 Seconds KB Bottoms up Press Right
20 Seconds KB Bottoms up Press Left
On Coaches Call Out Empty Bar Bench Press (Enough Reps to See Everybody Do a Few and Make Correction
Bathroom Break and Scaling Options:
Secondary Strength Movement
Bench Press
In 20 Minutes Build to a Heavy 8 Reps / Rest About 2 Minutes Between Sets.Accessory
4 Rounds
8-12 Close Grip Bench Press
8-12 Db Lateral Raise
Rest 1.5 Minutes
8-12 Close Grip Bench Press
8-12 Db Lateral Raise
Rest 1.5 Minutes
Cooldown
1 Minute per Stretch per Side
Single Arm Doorway Stretch
Overhead Tricep Stretch
Single Arm Doorway Stretch
Overhead Tricep Stretch