Workouts | Raise the Bar Fitness

Strength

Monday, May 4th, 2026 - Squats

General Warm-Up

2 Rounds

15 Air Squats
15 Band Pull Aparts
15 Glute Bridge
20 per Side Ankle Rockers https://www.youtube.com/watch?v=QmqVoWqXe8w
10 per Side Squat Hold Single Knee Drops https://www.youtube.com/watch?v=4RhlRzPWUDg

Specific Warm-Up

With an Empty Bar Perform 10 Back Squats with a 3 Second Eccentric.

Neural Warm-Up

No Hands Box Jumps

5 Sets X 1 Reps Every 30 Seconds

Main Strength

Back Squat Every 2.5 Minutes on the Minute

5 Sets X 3 Reps @ 80% 1RM

Secondary Strength

Front Squats Every 2 Minutes on the Minute

3 Sets X 6-8 Reps

Accessory

Dumbbell Bulgarian Split Squat 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Heavy Hip Thrusters 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute
Ab Roll Outs 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.

Cooldown

Optional

2 Rounds

30 Seconds Hip Flexor Stretch per Side
30 Seconds Butterfly Stretch

Strength

Sunday, May 3rd, 2026 - Overhead Press

General Warm-Up

20 PVC Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 Band Pull a Parts
30 Seconds Hollow Holds

Specific Warm-Up

With an Empty Bar Perform 10 Back Strict Overhead Press with a 5 Second Eccentric

Neural Warm-Up

Med Ball Slams
5 Sets X 2 Reps Every 30 Seconds

Main Strength

Strict Overhead Press
Every 2.5 Minutes on the Minute
5 Sets X 4 Reps @ 75% 1RM

Secondary Strength

Push Press
Every 2 Minutes on the Minute
3 Sets X 6-8 Reps

Accessory

Seated DB Arnold Press 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.
Weighted Dips 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.
Hollow Hold 3 Sets X 20-35 Seconds. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds
30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch

Olympic Weightlifting

Saturday, May 2nd, 2026 - Olympic Weightlifting 264.2

Strength

BACK SQUAT WORK

E3:30MOM4 OR REST 3:30 PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.
1st set set: 4 @ 70%
2nd set: 4 @ 70%
3rd set: 4 @ 70%
4th set: 4 @ 70%
% of Back Squat

Accessory

A) E1:30mom3: Single Arm KB Front Rack Step Up
- Perform Each Set with a Moderate Kettlebell.
- Reps Should Be Slow and Controlled.
TOTAL 10 REPS PER SET (5 PER LEG)

B) E1:30mom3: KB Gorilla Row
- Perform Each Set with Moderate Kettlebells, with Alternating Reps.
TOTAL 12 REPS PER SET (6 PER SIDE)

C) E1:30mom3: Half Turkish Sit Up
- Perform Each Set with a Light to Moderate Kettlebell.
- Focus on the Core Completing the Movement and the Arms Only Guiding You Through the Movement.
TOTAL 8 REPS PER SET (4 PER ARM)

Cooldown

Optional

2 Rounds Not for Time

A) 1x 30s Banded Backpack
B) 2x 30s Band Cross Body Shoulder Stretch (1 Hold per Arm)
C) 1x 30s Standing Pancake Stretch
D) 2x 30s Banded Hip Distraction Figure 4 (1 Hold per Leg)

Olympic Weightlifting

Saturday, May 2nd, 2026 - Olympic Weightlifting 264.1

General Warm-Up

2 Rounds: 10 Minute Cap

A) 10x Band Shoulder Raise Abduction (5 per Arm)
B) 10x Band Shoulder Distraction W/ Flexion (5 per Arm)
C) 5x Weighted Plate Good Morning W/ Light Plate
D) 10x Alternating Squat Thoracic Rotations (5 per Side)

Strength

SNATCH WORK

E2:00mom6 OR REST 2:00 PER SET
- Perform Each Set As...
1st to 3rd Set: 1 Floor + 1 Mid-thigh + 1 High-hang + 1 OHS
TOTAL 4 REPS PER SET
4th-6th Set: 3 Floor
TOTAL 3 REPS PER SET
1st Set: 62%
2nd Set: 64%
3rd Set: 66%
4th Set: 70%
5th Set: 74%
6th Set: 76%
% of Snatch

C&j WORK

E2:00mom6 OR REST 2:00 PER SET
- Perform Each Set As...
1st to 3rd Set: 1 Floor + 1 Mid-thigh + 1 High-hang + 1 Split Jerk or 1 Push Jerk
TOTAL 4 REPS PER SET
4th to 6th Set: 2 Floor + 1 Split Jerk or 1 Push Jerk
TOTAL 3 REPS PER SET
1st Set: 62%
2nd Set: 64%
3rd Set: 66%
4th Set: 70%
5th Set: 74%
6th Set: 76%
% of C&j

Bootcamp

Friday, May 1st, 2026 - Bootcamp

General Warm-Up

15 Band Tricep Push Downs
15 Band Pull Aparts
15 Glute Bridges

3 Rounds
30 Seconds Echo Bike
5 Push Ups
10 Air Squats

Strength

Push Press
Every 2 Minutes on the Minute.

Push Hard on Set 3 Aiming for A Potential Higher Rep PR
Then Decide If You Want to Do Lighter Back Off Sets
Or Build with Some Heavy Sets.

3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 63%

WOD

Workout Format

12 Minute AMRAP

Elite

15/11 Cal Echo Bike
10 Push Ups
20 Reverse Lunges

Competitive

10/8 Cal Echo Bike
10 Push Ups
20 Reverse Lunges

Performance

10/8 Cal Echo Bike
5 Push Ups
20 Reverse Lunges

Stimulus Points

Leg Heavy Manage That Fatigue By Pacing The Push Ups.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Hammer Curls
Even Minutes). 10-15 Grip Crushes

Cooldown

Quad Stretch
Chest Stretch on Rig

Strength

Friday, May 1st, 2026 - Deadlift

General Warm-Up

2 Rounds

20 Alternating Runners Sweeps
15 Band Good Mornings
15 Glute Bridge
15 Band Lat Pulldown
30 Seconds Plank

Specific Warm-Up

With an Empty Bar Perform 10 Deadlifts with a 5 Second Eccentric

Neural Warm-Up

KB Swings

5 Sets X 3 Rep Every 30 Seconds

Main Strength

Sumo or Conventional Deadlift

Every 2.5 Minutes on the Minute
4 Sets X 4 Reps @ 75% 1RM

Secondary Strength

Opposite Variation Deadlift as Your Main Lift

Every 2 Minutes on the Minute
3 Sets X 6-8 Reps

Accessory

Single Leg DB Deadlift 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Zercher Squats 3 Sets X 5-10 Reps Seconds. Every 1.5 Minutes on the Minute.
Heavy Hip Thrusts 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds

Pigeon Pose Stretch
Hip Flexor Stretch per side

Bootcamp

Thursday, April 30th, 2026 - Bootcamp

General Warm-Up

15 Prone A’s
15 Prone Y’s
10 Seated L Sits
3 Rounds
3 Strict Toes to Bar or 8 Strict Hanging Knee Raises
40 Single Unders
10 Alternating DB Snatches

Strength

Front Squat
Every 2 Minutes on the Minute.
Push Hard on Set 3 Aiming for A Potential Higher Rep PR
Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 63%

WOD

Workout Format

15 Minutes AMRAP in Pairs

Elite

20 Toes to Bar
60 Double Unders
40 DB Snatches (50/35)

Competitive

20 Knees to Chest
60 Double Unders
40 DB Snatches (35/25)

Performance

20 Hanging Knee Raises
60 Single Unders
40 DB Snatches (25/15)

Stimulus Points

This May Have High Grip And Shoulder Fatigue, Break As You Need.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes) 20-30 Seconds Hollow Hold
Even Minutes) 20-40 Seconds Wall Sit

Cooldown

Seal Stretch
Forearm Stretch

Bootcamp

Wednesday, April 29th, 2026 - Bootcamp

General Warm-Up

15 Band Pull Aparts
30 Seconds Plank
30 Seconds Alternating Front Rack Elbow Rotations

3 Rounds
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Push Jerks
6 Front Squats

Strength

1 Power Clean + 1 Hang Clean +1 Squat Clean

Build to A Heavy Complex in 15 Minutes.

WOD

Workout Format

Grace ~ for Time

Elite

30 Clean and Jerks (135/95)

Competitive

30 Clean and Jerks (95/65)

Performance

30 Clean and Jerks (75/45)

Stimulus Points

This Is A Classic Crossfit Workout, Test Out Your Barbell Cycle Ability.

Accessory

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes) 20-30 Seconds Band Row Hold
Even Minutes) 8-12 Db Tricep Extensions

Cooldown

Forearm Stretch
Shoulder Stretch

Strength

Wednesday, April 29th, 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

Explosive Push Ups or Explosive Knee Push Ups
5 Sets X 1 Reps Every 30 Seconds

Main Strength

Bench Press
Every 2.5 minutes on the minute
5 sets x 4 reps @ 75% 1RM

Secondary Strength

Close Grip Bench Press

Every 2 Minutes on the Minute
3 Sets X 6-8 Reps

Accessory

Weighted Dips 3 Sets X 5-8 Reps Every 1.5 Minutes on the Minute.
Dead Stop Barbell Row 3 Sets X 5-8 Reps per Side. Every 1.5 Minutes on the Minute.
KB Bottoms up Floor Press 3 Sets X 8-12 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds
30 seconds Doorway chest stretch
30 seconds prayer stretch

Bootcamp

Tuesday, April 28th, 2026 - Bootcamp

General Warm-Up

15 Banded Straight Arm Pulldowns
15 Scap Pull-Ups
20 Dead Bugs

3 Rounds
25 Jumping Jacks
6 Burpees With A Push Up
3 Strict Pull Ups Or 8 Ring Rows

Strength

Bench Press

Every 2 Minutes On The Minute.
Push Hard On Set 3 Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets
Or Build With Some Heavy Sets.

3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ Or 5-8 Reps @ 63%

WOD

Workout Format

7 Minute AMRAP

Elite

7 Burpees
7 Chest To Bar Pull Ups

Competitive

7 Burpees
7 Pull Ups

Performance

7 Burpees
7 Ring Rows

Stimulus Points

Fast Moving The Pull-Up Scale You Pick Shouldn’t Leave You Taking Big Breaks.

Accessory

Odd Minutes) 25-40 Seconds Side Plank Right
Even Minutes) 25-40 Seconds Side Plank Left

Cooldown

Prayer Stretch
Runner Hamstring Stretch

Bootcamp

Monday, April 27th, 2026 - Bootcamp

General Warm-Up

15 Banded Face Pulls
15 Banded Pull-aparts
10 Single Leg Glute Bridges per Side
20 Dead Bugs

3 Rounds

1 Minute Rowing
10 KB Deadlift
10 Reverse Lunges
10 Ring Rows

Strength

Deadlift

Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets.

3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 63%

WOD

Workout Format

3 Rounds of Rower Tabata

Elite

20 Sec / 40 Sec Rest X 8 Rounds
Rest 2 Minutes

Competitive

20 Sec / 40 Sec Rest X 8 Rounds
Rest 2 Minutes

Performance

20 Sec / 40 Sec Rest X 8 Rounds
Rest 2 Minutes

Stimulus Points

This Is A Cardio Workout Push To Maintain A Hard Pace On The Working Intervals

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes) 30-45 Seconds Plank
Even Minutes) 8-12 DB Z Press

Cooldown

Upper Back Stretch
Pigeon Pose Stretch

Strength

Monday, April 27th, 2026 - Squat Sesh

General Warm-Up

2 Rounds

15 Air Squats
15 Band Pull Aparts
15 Glute Bridge
20 Bear Crawl Ankle Rockers
10 per Side Squat Hold Single Knee Drops

Specific Warm-Up

With an Empty Bar Perform 10 Back Squats with a 3 Second Eccentric

Neural Warm-Up

No Hands Box Jumps
5 X 1 Reps Every 30 Seconds

Main Strength Movement

Back Squat Every 2.5 Minutes on the Minute
5 Sets X 4 Reps @ 75% 1RM

Secondary Strength Movement

Front Squats Every 2 Minutes on the Minute
3 Sets X 6-8 Reps @ 70% 1RM

Accessory

Dumbbell Bulgarian Split Squat 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Heavy Hip Thrusters 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute
Ab Roll Outs 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds

30 Seconds Hip Flexor Stretch per Side
30 Seconds Butterfly Stretch

Strength

Sunday, April 26th, 2026 - Strength

General Warm-Up

20 PVC Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 band pull a parts
30 seconds hollow holds

Specific Warm-Up

With an empty bar perform 10 back Strict Overhead Press with a 5 second eccentric

Neural Warm-Up

Med Ball Slams
5 sets x 2 reps Every 30 seconds

Main Strength Movement

Strict Overhead Press

Every 2.5 minutes on the minute
5 sets x 5 reps @ 72.5% 1RM

Secondary Strength Movement

Push Press

Every 2 minutes on the minute
3 sets x 6-8 reps @ 65% 1RM

Accessory

Seated DB Arnold Press 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Weighted Dips 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Hollow Hold 3 sets x 20-35 seconds. Every 1.5 minutes on the minute.

Cooldown

2 Rounds
30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch

Olympic Weightlifting

Saturday, April 25th, 2026 - Olympic Weightlifting 263.2

Strength

BACK SQUAT WORK

E3:30MOM3 OR REST 3:30 PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.

1st set set: 6 @ 66%
2nd set: 6 @ 66%
3rd set: 6 @ 66%
% of Back Squat

Accessory

A) E1:30MOM3: Single Arm KB Front Rack Step Up
- Perform each set with a moderate kettlebell.
- Reps should be slow and controlled.
TOTAL 10 REPS PER SET (5 PER LEG)

B) E1:30MOM3: KB Gorilla Row
- Perform each set with moderate kettlebells, with alternating reps.
TOTAL 12 REPS PER SET (6 PER SIDE)

C) E1:30MOM3: Half Turkish Sit Up
- Perform each set with a light to moderate kettlebell.
- Focus on the core completing the movement and the arms only guiding you through the movement.
TOTAL 8 REPS PER SET (4 PER ARM)

Cooldown

2 Rounds Not For Time

A) 1x 30s Banded Backpack
B) 2x 30s Band Cross Body Shoulder Stretch (1 hold per arm)
C) 1x 30s Standing Pancake Stretch
D) 2x 30s Banded Hip Distraction Figure 4 (1 hold per leg)

Olympic Weightlifting

Saturday, April 25th, 2026 - Olympic Weightlifting 263.1

General Warm-Up

2 Rounds: 10 minute Cap

A) 10x Band Shoulder Raise Abduction (5 per arm)
B) 10x Band Shoulder Distraction w/ Flexion (5 per arm)
C) 5x Weighted Plate Good Morning w/ light plate
D) 10x Alternating Squat Thoracic Rotations (5 per side)

Strength

SNATCH WORK

E2:00MOM6: 3-position Snatch + OHS
- Perform each set as...
1 Floor + 1 Mid-Thigh + 1 High-Hang + 1 OHS
TOTAL 4 REPS PER SET
1st set: 62%
2nd set: 64%
3rd set: 66%
4th set: 70%
5th set: 74%
6th set: 76%
% of Snatch

C&J WORK

E2:00MOM6: 3-position Clean + Split Jerk
- Perform each set as...
1 Floor + 1 Mid-Thigh + 1 High-Hang + 1 Split Jerk or 1 Push Jerk
TOTAL 4 REPS PER SET
1st set: 62%
2nd set: 64%
3rd set: 66%
4th set: 70%
5th set: 74%
6th set: 76%
% of C&J

Bootcamp

Friday, April 24th, 2026 - Bootcamp

General Warm-Up

8 Bird Dogs per Side
30 seconds Plank

3 Rounds
1 minute Echo Bike
8 Inchworms
8 Broad jumps
8 Empty Bar Deadlift

Strength

Deadlift

Every 2 Minutes on the Minute.
Push Hard on Set 3 Aiming for A Potential Higher Rep PR
Then Decide If You Want to Do Lighter Back Off Sets
Or Build with Some Heavy Sets.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%
*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.

WOD

Workout Format

4 Rounds for Time

Elite

20/15 Cal Echo Bike
10 Box Jumps (24/20)
10 Burpees
Rest 2 Minutes

Competitive

15/11 Cal Echo Bike
10 Box Jumps (24/20)
10 Burpees
Rest 2 Minutes

Performance

10/8 Cal Echo Bike
8 Box Jumps (20”)
10 Burpees
Rest 2 Minutes

Stimulus Points

Intervals to allow you to work on hitting each round hard. Perhaps practice a box jump style you wouldn’t normally do.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 20-40 Seconds Side Plank Right
Even Minutes). 20-40 Second Side Plank Left

Cooldown

Quad Stretch
Forward Fold Stretch

Strength

Friday, April 24th, 2026 - Strength

General Warm-Up

2 Rounds
20 Alternating Runners Sweeps
15 Band Good Mornings
15 Glute Bridge
15 Band Lat Pulldown
30 Seconds Plank

Specific Warm-Up

With an Empty Bar Perform 10 Deadlifts with a 5 Second Eccentric

Neural Warm-Up

KB Swings
5 Sets X 3 Rep Every 30 Seconds

Main Strength Movement

Sumo or Conventional Deadlift

Every 2.5 Minutes on the Minute
5 Sets X 5 Reps @ 72.5% 1RM

Secondary Strength Movement

Opposite Variation Deadlift as Your Main Lift
Every 2 Minutes on the Minute
3 Sets X 6-8 Reps @ 65% 1RM

Accessory

Single Leg DB Deadlift 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Zercher Squats 3 Sets X 5-10 Reps Seconds. Every 1.5 Minutes on the Minute.
Heavy Hip Thrusts 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 rounds
Pigeon Pose Stretch
Hip Flexor Stretch per side

Bootcamp

Thursday, April 23rd, 2026 - Bootcamp

General Warm-Up

15 Bent Over A Raises
15 Bent Over Y Raises
3 Rounds
250m Row
16 High Plank Shoulder Taps
5 Push Ups

Strength

Push Press

Every 2 Minutes On The Minute.
Push Hard On Set 3 Aiming For A Potential Higher Rep Pr
Then Decide If You Want To Do Lighter Back Off Sets
Or Build With Some Heavy Sets.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%
*If you complete the previous 4 weeks add 5lbs to your 1 rep max.

WOD

Workout Format

6 Rounds for Time ~ in Pairs

Elite

16 Bench Press (165/115)
30 Cal Row

Competitive

16 Bench Press (135/95)
30 Cal Row

Performance

16 Bench Press (95/65)
30 Cal Row

Stimulus Points

The Bench Press Weight Should Be Challenging for 8 Reps.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 20-30 Seconds Lunge Iso Hold Left
Even Minutes). 20-30 Seconds Lunge Iso Hold Right

Cooldown

Chest Stretch on the Floor
Pigeon Pose Stretch

Bootcamp

Wednesday, April 22nd, 2026 - Bootcamp

General Warm-Up

10 Muscle Cleans
10 Behind the Neck Push Jerks

3 Rounds
10 Hang Power Cleans
10 Push Jerks
3 Strict Pull Ups or 8 Ring Rows
3 Kipping Pull Ups or 8 Ring Rows

Strength

Snatch

15 Minutes Build to A Heavy Triple or Work on Technique

WOD

Workout Format

2 Rounds

Elite

15 Hang Power Cleans (115/80)
15 Jerks (115/80)
15 Pull Ups

Competitive

15 Hang Power Cleans (75/55)
15 Jerks (75/55)
15 Pull Ups

Performance

15 Hang Power Cleans (45/35)
15 Jerks (45/35)
15 Pull Ups

Stimulus Points

This is a barbell cycle workout. You should be able to move quickly.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Reverse Flys
Even Minutes). 20-40 Seconds Wall Sit

Cooldown

Optional

Forerarm Stretch
Prayer Stretch

Strength

Wednesday, April 22nd, 2026 - Bench

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

Explosive Push Ups or Explosive Knee Push Ups
5 Sets X 1 Reps Every 30 Seconds

Main Strength Movement

Bench Press

Every 2.5 Minutes on the Minute
5 Sets X 5 Reps @ 72.5% 1RM

Secondary Strength Movement

Close Grip Bench Press

Every 2 Minutes on the Minute
3 Sets X 6-8 Reps @ 65% 1RM

Accessory

Weighted Dips 3 Sets X 5-8 Reps Every 1.5 Minutes on the Minute.
Dead Stop Barbell Row 3 Sets X 5-8 Reps per Side. Every 1.5 Minutes on the Minute.
KB Bottoms up Floor Press 3 Sets X 8-12 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds
30 Seconds Doorway Chest Stretch
30 Seconds Prayer Stretch