Strength
Wednesday, July 5th, 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
Inchworms
Elevated Push-Ups
Ring Rows
Plank
Specific Warm-Up:
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
20 Seconds Band Pull Apart Wall Slides
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 Corrections
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
Inchworms
Elevated Push-Ups
Ring Rows
Plank
Specific Warm-Up:
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
20 Seconds Band Pull Apart Wall Slides
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 Corrections
Bathroom Break and Scaling Options:
Secondary Strength Movement
Bench Press
In 20 Minutes Build to a Heavy 3 Reps / Rest About 2 Minutes Between Sets.Accessory
3 Rounds
8-12 Db Bench Press
8-12 Close Grip Push-up
4-8 Chin-Ups
Rest 1 Minute
8-12 Db Bench Press
8-12 Close Grip Push-up
4-8 Chin-Ups
Rest 1 Minute
Cooldown
1 Minute per Stretch per Side
Prayer Stretch
Single Arm Doorway Stretch
Prayer Stretch
Single Arm Doorway Stretch