Wednesday, June 4th, 2025 – Bench Press
General Warm-Up
Every Minute on the Minute
Arm Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Resistance Push Up
Pvc Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet up Bench Press
5 Reps: Feet up Bench Press
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
Arm Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Resistance Push Up
Pvc Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet up Bench Press
5 Reps: Feet up Bench Press
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
Strength
Movement: Bench Press
Every minute on the minute x 12 minutes
1) 2-4 Reps @ 75-80% 1 Rep Max
2) Rest
Coaching Notes: Focus on maintaining solid form and bracing throughout each set, ensuring controlled reps and steady progression in load, don't sacrifice technique for weight, especially as you approach your 5RM.
Every minute on the minute x 12 minutes
1) 2-4 Reps @ 75-80% 1 Rep Max
2) Rest
Coaching Notes: Focus on maintaining solid form and bracing throughout each set, ensuring controlled reps and steady progression in load, don't sacrifice technique for weight, especially as you approach your 5RM.
Accessory
Accessory Movements
3 Rounds EMOM
6 Reps: Close Grip Bench Press
8 Reps: Dumbbell Bent Over Row
8 Reps: Tricep Push Up
20 Seconds: Hollow Body Flutter Kicks With Dumbbell Press Hold
15 Reps: Band Face Pulls
3 Rounds EMOM
6 Reps: Close Grip Bench Press
8 Reps: Dumbbell Bent Over Row
8 Reps: Tricep Push Up
20 Seconds: Hollow Body Flutter Kicks With Dumbbell Press Hold
15 Reps: Band Face Pulls