Strength
Wednesday, June 17th, 2026 - Bench Class
General Warm-Up
2 Rounds
10 PVC Pass Troughs
10 Scap Push Ups
10 Band External Rotations Per Side
10 Band Pull Aparts
10 Push Ups
Specific Warm-Up
2 Super Sets Every 2 Minutes on the Minute
10 Band Assisted Push Up
5 Empty Bar Bench Press with a 5 second eccentric
Neural Warm-Up
Every 1 minutes on the minute x 5 rounds
Med Ball Chest Pass x 4 Reps
Main Strength
Every 2 Minutes On The Minutes X 5 Rounds
Bench Press x 5 Reps @ 70% 1 RM
Accessory
Close Grip Bench Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Chin Ups 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Tricep Dips 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Cooldown
OptionalHold Each For 30 Seconds
Doorway Pec Stretch
Band Lat Stretch Per Side
Tricep Overhead Stretch Per Side