​

Woche 12 – Max Out Week

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

Back Squat

Spezifisches Warm-up Backsquat

• 5      Back Squat @ 50X0

• 5      Back Squat @ 52X0

• 5      Back Squat 1½ Reps

Ramp Up

• 5 @      40%

• 3 @      60%

• 2 @      75%

• 1 @      85%

• 1 @      92,5%

• 1RM      Versuch

Bench Press

Spezifisches Warm-up Bench Press

• 5      Spoto Press

• 5      Bench Press @ 50X0

• 5      Bench Press

Ramp Up

• 5 @      40%

• 3 @      60%

• 2 @      75%

• 1 @      85%

• 1 @      92,5%

• 1RM      Versuch

 Deadlift

Spezifisches Warm-up Deadlift

• 10      Stiff Leg Deadlift

• 10      Deadlift

Ramp Up

• 5 @      40%

• 3 @      60%

• 2 @      75%

• 1 @      85%

• 1 @      92,5%

• 1RM      Versuch