Strength
Wednesday, September 9th, 2026 - Bench Press
General Warm-Up
2 Rounds
10 Arm Circles per Direction
10 Band Elbowing Row
10 Band Face Pulls
10 Scap Push Ups
8 Push Ups or Knee Push Ups
10 Inverted Row
Specific Warm-Up
Bench Press:1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
Main Strength
Bench Press:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 77.5% 1RM
Accessory
Perform as a Superset
A1) Weighted Push Ups 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Chin Ups 3 Sets × 6-10 Reps. Every 2 Minutes on the Minute
Cooldown
OptionalHold each for 30 seconds
Doorway pec stretch
Band lat stretch per side
Tricep overhead stretch per side