23. Juni 2026

Week 1 – Bench Press + Tempo Back Squat

Allgemeines Warm-up

• 2 Min Echo Bike/Ski Erg/Rower

3rounds

• 10 Airsquats

• 5 Push up to down dog

• 10 Crunches

Spezifisches Warm-up Bench

• 5 Spoto Press

• 5 Bench Press 50X0

• 5 Bench Press

Spezifisches Warm-up Backsquat

• 5 BS 50X0

• 5 BS 52X0

• 5 BS 1 1/2

Strength

• 4×10 Bench Press @ 65% (RPE 6–7)

• 3×8 Tempo Back Squat (31X0) @ 60%

Accessory

• Chest Supported Row 3×12 @ RPE 7

• DB Incline Press 3×10 @ RPE 7

• Ring Face Pulls 3×15 @ RPE 7

• Plank 3×45s