Strength
Wednesday, May 27th, 2026 - Bench Press
General Warm-Up
2 Rounds
20 Arm Circles
15 Band Pull A Parts
15 Scap Push Ups
10 Push Ups
30 Seconds Plank
Specific Warm-Up
With an Empty Bar Perform 10 Bench Press with A 5 Second Eccentric
Neural Warm-Up
Slam Ball Chest Pass
5 Sets X 2 Reps Every 30 Seconds
Main Strength
Bench Press
Every 2.5 Minutes on the Minute
3 Sets X 1 Reps @ 90% 1rm
Secondary Strength
Close Grip Bench Press
Every 2 Minutes on the Minute
3 Sets X 6-8 Reps
Accessory
Deficit Push Ups 3 Sets X 8-15 Reps Every 1.5 Minutes on the Minute.
Single Arm Dumbbell Row 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Chest Fly 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.
Cooldown
2 Rounds
30 Seconds Doorway Chest Stretch
30 Seconds Shoulders Across the Chest Stretch
30 Seconds Prayer Stretch
30 Seconds Kneeling Quad/hip Flexor Stretch
30 Second Wrist Stretch