Mo. 12. Jan.
a) warm up 6min
line drills
b) bench press 12min
on the 2:00 x 6 sets:
2 close-grip bench press + 4 bench press
barbell: 60% of 1rm bench press
absolute strength
c) conditioning 17min
8 sets each of [0:20 work / 0:10 rest]:
a) pull ups
b) wall walks
c) 10m farmer’s carry 2x22,5/15kg
d) push ups
rest 30sec between stations
score: total reps
muscular endurance