Thu., 15.10.2026

11. Okt.

Verfasst von Marcel Brand

STRENGTH

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

1) Paused Bench Press - 5 x 5 @70-75% (3” Pause 2-3cm off Chest on the way up)

2) Gun Show - 5 Giant Sets: 3 Strict Pull-Ups + 6 BB Curls + 18 Banded Pull Aparts

Bench Press

5 Reps @77%

3 Reps @87%

1 Rep @97%

Establish a 1-Rep Max

* Rest 2-3 Min Between Sets

"CRANKSHAFT" - 14’ AMRAP:

10/8 Cal Row

10 Pull-Ups

10/8 Cal Row

10 Push Press (50/35 kg)

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

Marcel Brand