Strength
Wednesday, March 13th, 2024 – Bench Press
General Warm-Up
20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Bench Press
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Bench Press
Secondary Strength Movement
Bench Press
20 Minutes Build to Heavy 2 Reps / Rest as Needed / Starting at Empty BarAccessory
20 Minutes
1) Close Grip Bench Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Chest Supported Db Row 3 Sets X 12 Reps / Rest 1 Minute
1) Close Grip Bench Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Chest Supported Db Row 3 Sets X 12 Reps / Rest 1 Minute