Strength
Wednesday, July 29th, 2026 - Bench Press
General Warm-Up
2 Rounds
20 Seconds Half Push Up Iso Hold
10 Scap Push Ups
10 Band Face Pulls
10 Push Ups
Specific Warm-Up
2 Super Sets Every 2 Minutes On The Minute
10 Z Speed Press
5 Empty Bar Bench Press With A 5 Second Eccentric
Neural Warm-Up
1 Minutes On The Minute X 5 Rounds
4 Slam Balls
Main Strength
Bench Press: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 85% 1 RM
Accessory
Weighted Push Ups 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Strich Pull Ups 3 Sets X 3-12 Reps. Every 1.5 Minutes On The Minute
Tricep Dips 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Cooldown
Hold Each For 30 Seconds
Doorway Pec Stretch
Band Lat Stretch Per Side
Tricep Overhead Stretch Per Side