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Woche 10 – Bench Press + Deadlift

Allgemeines Warm-up

• 2      Min Conditioning Gerät

3 rounds

• 5 Push up to down dog

• 10 Airsquats

• 10 Alt. bottom rotation

• 10 Alt. single leg goodmornings

Spezifisches Warm-up Bench

• 5 Spoto Press

• 5 Bench Press @ 50X0

• 5 Bench Press

Spezifisches Warm-up Deadlift

• 10 Stiff Leg Deadlift

• 10 Deadlift

Strength

• 4×3 Bench Press @ 90%

• 3×3 Deadlift @ 80%

Accessory

• DB Bench Press 3×8 @ RPE 8–9

• Pendlay Row 3×8 @ RPE 8–9

• Banded Triceps Extension 3×12 @ RPE 8–9

• Russian twist 3 x 20