Strength
Wednesday, June 28th, 2023 – Bench Press
General Warm-Up
Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Bench Press Specific Warm-Up:
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
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: (5 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Bench Press Specific Warm-Up:
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
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: (5 Min)
Secondary Strength Movement
Bench Press
In 20 Minutes Build to a Heavy 5 Reps / Rest About 2 Minutes Between Sets.Accessory
3 Rounds
10-30 Push-Ups
8-12 Single Arm Db Row per Side
8-12 Dips
Rest 1 Minute
10-30 Push-Ups
8-12 Single Arm Db Row per Side
8-12 Dips
Rest 1 Minute
Cooldown
1 Minute per Stretch per Side
Prayer Stretch
Single Arm Doorway Stretch
Prayer Stretch
Single Arm Doorway Stretch