Strength
Wednesday, September 13th, 2023 – Bench Press
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Elevated Push-up
Empty Barbell Underhand Row
Glute Bridge
Band Face Pulls
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Elevated Push-up
Empty Barbell Underhand Row
Glute Bridge
Band Face Pulls
Bathroom Break and Scaling Options:
Secondary Strength Movement
Bench Press
In 20 Minutes Build to a Heavy 4 Reps / Rest About 2 Minutes Between Sets / with Empty BarAccessory
4 Rounds
10-15 Close Grip Bench Press
15-20 Seated Rear Delt Flys
Rest 1.5 Minute
10-15 Close Grip Bench Press
15-20 Seated Rear Delt Flys
Rest 1.5 Minute
Cooldown
1 Minute per Stretch per Side
Prayer Stretch
Single Arm Doorway Stretch
Prayer Stretch
Single Arm Doorway Stretch