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28. AUG 2016: 100 kg bench press (2 reps) + BB + 100 DB push-up-finisher

28 Aug


BW warm-up

7-6-5-4-3-2-1 reps unbroken:

  • Strict pull-ups +2,5 kg
  • Rack dips +2,5 kg

Bench press

  • Bench press (tungt): 50 kg (3 reps) – 70 kg (3 reps) – 80 kg (3 reps) – 85 kg (3 reps) – 90 kg (3 reps) – 95 kg (3 reps) PR – 100 kg (2 reps) PR

  • Bench press (back-off): 3 x 10 reps @ 70 kg

BB bonanza

21-18-15-12-9-6-3 reps:

  • DB Arnold shoulder press @ 2 x 10 kg
  • Laterals @ 2 x 5 kg

– derefter –

  • 1-arm bent over DB rows: 4 x 10 reps (hver hånd) @ 20 kg

Finisher

  • DB push-ups: 10 x 10 reps

Dag 1 i vores 100 push-ups på 100 dage….. som så slutter 5. DEC. Det bliver godt…. om nogle uger. Skal du være med?

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