Wednesday, October 22nd, 2025 – Bench Press
General Warm-Up
20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique)
15 Empty Bar Bench Press
20 Arm Circles Per Direction
20 Band Pull Aparts
Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique)
15 Empty Bar Bench Press
Strength
Bench Press
Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion, Take As Long As You Need To Establish The Max, Rest A Minimum Of 2 Minutes Between Attempts.
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt
Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion, Take As Long As You Need To Establish The Max, Rest A Minimum Of 2 Minutes Between Attempts.
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt
Accessory
8 Rounds Every 2 Minutes On The Minute
1) 8-12 Push Ups
2) 30 Seconds Hollow Hold
1) 8-12 Push Ups
2) 30 Seconds Hollow Hold
Notes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
Equipment Break Down And Put Away
-Into If Time-
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds