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27. MAR 2016: Søndagspump + 75 kg bænk

27 Mar

  
Søndagspump med Allan, Stefan & Lasse. Hver søndag træner vi primært overkrop. Endelig er der lidt fremgang 👌

Bænk

  • 3 reps @ 45-50-60-65-70 kg PR
  • 1 rep @ 75 kg + 80 kg (fail) PR
  • 10 reps x 2 @ 45 kg
  • Max reps @ 40 kg = 24 reps

Lækkert med et par PRs i nyere tid.

BW

  • Pull-ups (træk til nakke): 6 x 3 reps (lilla band)
  • Pull-ups: 4 x 4 reps

Rows + good mornings

5 x

  • 5 supine ring rows
  • 10 good mornings @ 30 kg

Curls

3 x

  • 20 EZ bar curls @ 5 kg
  • 20 hammer curls @ 2 x 8 kg DBs

Finisher

  • Push-ups: 10 x 5 reps
  • Ice cream makers på hovedet
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