Strength
Wednesday, June 24th, 2026 - Bench Press
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
Med Ball Chest Pass: 1 Minutes On The Minute X 5 Rounds
4 Rep
Main Strength
Bench Press: 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 72.5% 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