Happy Sunday Folks!

We have an opportunity to have a solid lifting day with the bench press or floor press. Most of you can complete this workout as prescribed. If you are in the gym, base your percentages on your 1 rep max bench press or floor press. Some sample percentages: 75%-80%-85%-90%-95%-(100%-105%). If you are in Zoom land and you don’t have heavy weights, our focus is still on moving the object you will be using with good mechanics and technique.

Odd Object Floor Press




Warm Up (2 rounds)

10 PVC/band/broom stick/towel passthroughs (30s forward/30s backward)

10 underhand pull aparts with a band

10 overhead pull aparts with a band

5 scapular push ups


Bench Press

Floor Press

Bench Press 5-5-3-3-3-3-1-1-1-1

We will lift on the 5 minutes

Cool Down

Shoulder stretches (L/R) – while standing straight bring left arm across your chest put right hand over and hold for 30 seconds. Switch arms and hold for 30 seconds.

Overhead Shoulder Stretch (30s each side)