Strength
Wednesday, May 24th, 2023 – Bench Press
General Warm-Up
30 seconds work / 10 seconds rest x 3 rounds
PVC Pass Throughs
Negative Push-ups
Band Pull-aparts
Empty bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes
PVC Pass Throughs
Negative Push-ups
Band Pull-aparts
Empty bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes
Secondary Strength Movement
Bench Press
5 reps @ 45% 1 RM / Rest 1 Minutes5 reps @ 55% 1 RM / Rest 1 Minutes
5 reps @ 65% 1 RM / Rest 1 Minutes
3 reps @ 70% 1 RM/ Rest 1.5 Minutes
2 reps @ 75% 1 RM / Rest 2 Minutes
1 reps @ 80% 1 RM / Rest 2.5-5 Minutes
- Build up weight each set by 5-10lb increments.
- Continue to perform 1 rep until you find your 1 rep max lift.
Accessory
4 Rounds
8-12 DB Bench Press
6-12 Pull Ups
8-12 DB Skull Crushers
Rest 1 minute
8-12 DB Bench Press
6-12 Pull Ups
8-12 DB Skull Crushers
Rest 1 minute