STRENGTH / OMW

4. Jan.

Verfasst von Marcel Brand

Thu., 08.01.2026

"UPPER BODY STRENGTH” - 2 STATIONS (20 MIN EACH):

1) Bench Press - 6 x 5 (Build To Heavy Set of 5); 1 x Max Reps @ 70% of Heavy Set of 5 (Drop Set)

2) Gun Show - Strict (Weighted) Pull-Ups 5 x 3 + Renegade Rows 5 x 5 (Ea.)

Overhead Press

On The 2:30 x 4 Sets:

3 Strict Press + 6 Push Press

* Barbell @55% of 1RM Push Press

"OMW" - 12:00 AMRAP:

Bike (Cal)

Every 2:30 [Starting at 0:00]:

20m Double Dumbbell Lunges (22.5/15 kg)

“The only bad workout is the one that didn't happen."

Marcel Brand