Thu., 08.10.2026

4. Okt.

Verfasst von Marcel Brand

STRENGTH

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

1) Bench Press - 7 × 3 @85%+

2) Gun Show - 5 Sets: 3 Strict Chin-Ups + 6 Renegade Rows + 12 Pallof Presses

Bench Press

5 Reps @85%

3 Reps @90%

1+ Reps @95%

* Rest 2-3 Min Between Sets

"PRIME SUSPECT" - For Time:

7-5-3

Hang Power Cleans (43/30 kg)

Ring Dips

9-7-5

Hang Power Cleans

Ring Dips

11-9-7

Hang Power Cleans

Ring Dips

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

Marcel Brand