Strength
Wednesday, July 19th, 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
Elevated Push-Ups
Empty Barbell Row
Glute Bridge
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
KB Windmill Right
KB Windmill 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
Elevated Push-Ups
Empty Barbell Row
Glute Bridge
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
KB Windmill Right
KB Windmill Left
Empty Bar Bench Press
Bathroom Break and Scaling Options:
Secondary Strength Movement
Bench Press
In 20 Minutes Build to a Heavy 3 Reps/ Rest About 2 Minutes Between SetsAccessory
4 Rounds
8-12 DB Incline Bench Press
8-12 DB Single Arm Row
Rest 1 Minute
8-12 DB Incline Bench Press
8-12 DB Single Arm Row
Rest 1 Minute
Cooldown
1 Minute per Stretch per Side
Single Arm Doorway Stretch
Overhead Tricep Stretch
Single Arm Doorway Stretch
Overhead Tricep Stretch