4. August 2026

Woche 7 – Bench  Press + Pause Backsquat

Allgemeines Warm-up

• 2 Min Conditioning Gerät

3 rounds

• 5 Push up to down dog

• 10 Airsquats

• 10 Alt. bottom squat rotation

• 10 Alt. single leg goodmornings

Spezifisches Warm-up Bench

• 5 Spoto Press

• 5 Bench Press @ 50X0

• 5 Bench Press

Spezifisches Warm-up Backsquat

• 5 Backsquat @ 50X0

• 5 Backsquat @ 52X0

• 5 Backsquat 1½ Reps

Strength

• 5×5 Bench Press @ 82,5%

• 3×5 Pause Squat @ 72,5%

Accessory

• DB Incline Press 3×10 @ RPE 8

• Barbell Row 3×10 @ RPE 8

• Banded Triceps Extension 3×15 @ RPE 8

• Hollow Hold 3×30s