Name: Playbook - Richard Sopinanukul - Battle at the Bench
Uploaded: 2022-03-16T18:28:14.887Z
Duration: 60 min
Description: Battle at the Bench

Battle of the bench is a bench press workout that consists of four rounds. Starting at the five minute mark with a heavy load, do as many repetitions as you can before the time runs out. Rest for one minute before starting the next round. On the second, third and fourth round the time will reduce by one minute and the barbell weight will also be reduced. 

*Read “Battle at the Bench” workout description for weight loads. 

Scaled Version
If you cannot lift the weight load I noted, start at a challenging weight that is for you and reduce it by 5s or 10s after each round.

Last round must be barbell only with no weighted plates.

How many total repetitions did you get?

- bend over, try to get to 90degrees while maintaining a straight back
- Keep elbow high and close to ribcage 
- Extend your arm engaging your tricep, only thing moving should be your forearm

Banded-Bent over tricep extension

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Bodyweight - Push up

Superset 1

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the band down
- Spread band apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Banded-Tricep extension

- start by holding a dumbbell in each hand at full extension 
- Press one dumbbell while holding the other one at full extension.
- alternate after each rep/s

Dumbbell-Alt press w/ ISO hold - pair

Superset 2

- Start with the barbell in a front rack position. 
- Bend at the knees and hip, then drive up at the same time pushing the bar above your head.
- Return the barbell back to front rack decision and repeat again.

Barbell Push Press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bodyweight - Bench Dips

Superset 3

5mins AMRAP
Bench Press 155/105 

-rest 1min-

4mins AMRAP
Bench Press 135/95 

-rest 1min-

3mins AMRAP
Bench Press 95/65

-rest 1min-

2mins AMRAP
Bench Press 45/35

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Battle at the Bench

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