Strength
Wednesday, March 8th, 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
8-12 Bench Press with a 3 second eccentric
10-15 DB Lateral Raises
30-60 Single Arm Plank - per side
Rest 1.5 minutes
8-12 Bench Press with a 3 second eccentric
10-15 DB Lateral Raises
30-60 Single Arm Plank - per side
Rest 1.5 minutes