Strength
Wednesday, March 1st, 2023 – Bench Press
General Warm-Up
3 Rounds
16 Lateral Arm Swings per Side
16 High Plank Shoulder Taps
10 Band Lat Prayers
10 Band Pull Aparts
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes
16 Lateral Arm Swings per Side
16 High Plank Shoulder Taps
10 Band Lat Prayers
10 Band Pull Aparts
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes
Secondary Strength Movement
Bench Press
8 sets x 3 reps building weight / rest 2 minutesAccessory
4 Rounds
10-15 Incline DB Flys
8-12 Strict Press
30-60 decond Waiter Carry - per side
Rest 1.5 minutes
10-15 Incline DB Flys
8-12 Strict Press
30-60 decond Waiter Carry - per side
Rest 1.5 minutes