28. Juli 2026

Woche 6 – Front Squat + Tempo Bench

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 Frontsquat

• 5 Frontsquat @ 50X0

• 5 Frontsquat @ 52X0

• 5 Frontsquat 1½ Reps

Spezifisches Warm-up Bench Press

• 5 Bench Press @ 50X0

• 5 Bench Press @ 52X0

• 5 Bench Press 1½ Reps

Strength

• 5×6 Front Squat @ 80%

• 3×6 Tempo Bench (31X0) @ 70%

Accessory

• Front Rack Lunges 3×12 @ RPE 8

• Banded Hamstrings Curl 3×12/Leg @ RPE 8

• Arch Hold 6×30s

• Plank 3×60s