Strength
Wednesday, May 22nd, 2024 – Bench Press
General Warm-Up
20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
10 Pause Push-Ups or Pause Elevated Push-up
15 Band Pull Aparts
30 Second Coach Stretch per Side
-Into-
5 Bench Press With a Pause on Your Chest
10 Pause Push-Ups or Pause Elevated Push-up
15 Band Pull Aparts
30 Second Coach Stretch per Side
-Into-
5 Bench Press With a Pause on Your Chest
Secondary Strength Movement
Bench Press
30 Minutes Build to Heavy 3 Reps / Rest 2-5 MinutesAccessory
20 Minutes
1) Close Grip Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Overhead Db Tricep Extensions 3 Sets X 12 Reps / Rest 1 Minute
3) Db Pendlay Row 3 Sets X 8 Reps / Rest 1 Minute
1) Close Grip Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Overhead Db Tricep Extensions 3 Sets X 12 Reps / Rest 1 Minute
3) Db Pendlay Row 3 Sets X 8 Reps / Rest 1 Minute