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Workout of the Day (December, 23th):
Bench Press - Off Season
Block 1 / Week 1 / Day 3
Time: 90 Min.
----------
Mobility / Stretching / Hanging / Warm up
----------
Bench Press
20 Kg / 20 Reps
40 Kg / 10 Reps
60 Kg / 5 Reps
75 Kg / 4 Reps
90 Kg / 3 Reps / 2 Sets
----------
100 Kg / 3 Reps / 5 Sets
Kettlebell Front Squat
Warm up
----------
12+12 Kg / 20 Reps / 4 Sets
Bench Press (close Grip)
20 Kg / 20 Reps
50 Kg / 10 Reps
60 Kg / 5 Reps
70 Kg / 4 Reps / 2 Sets
----------
80 Kg / 4 Reps / 4 Sets
Kettlebell Clean and Jerk („Long Cycle“)
Warm up
----------
12+12 Kg
2 Min. / 16 Reps (8 RPM)
3 Sets (Rest: 2 Min.)
Kettlebell Row
20+20 Kg / 10 Reps / 5 Sets
Pull up
BW / 5 Reps / 3 Sets
----------
Hanging / Mobility / Stretching
----------
Videos:
www.instagram.com
Bench Press - Off Season
Block 1 / Week 1 / Day 3
Time: 90 Min.
----------
Mobility / Stretching / Hanging / Warm up
----------
Bench Press
20 Kg / 20 Reps
40 Kg / 10 Reps
60 Kg / 5 Reps
75 Kg / 4 Reps
90 Kg / 3 Reps / 2 Sets
----------
100 Kg / 3 Reps / 5 Sets
Kettlebell Front Squat
Warm up
----------
12+12 Kg / 20 Reps / 4 Sets
Bench Press (close Grip)
20 Kg / 20 Reps
50 Kg / 10 Reps
60 Kg / 5 Reps
70 Kg / 4 Reps / 2 Sets
----------
80 Kg / 4 Reps / 4 Sets
Kettlebell Clean and Jerk („Long Cycle“)
Warm up
----------
12+12 Kg
2 Min. / 16 Reps (8 RPM)
3 Sets (Rest: 2 Min.)
Kettlebell Row
20+20 Kg / 10 Reps / 5 Sets
Pull up
BW / 5 Reps / 3 Sets
----------
Hanging / Mobility / Stretching
----------
Videos:
![www.instagram.com](/proxy.php?image=https%3A%2F%2Fscontent-fra3-2.cdninstagram.com%2Fv%2Ft51.29350-15%2F412825390_940120177685541_4434224899826530733_n.webp%3Fstp%3Dc216.0.648.648a_dst-jpg_s640x640%26_nc_cat%3D111%26ccb%3D1-7%26_nc_sid%3Dc4dd86%26_nc_ohc%3D5iNIs4XAfIMAX9mK1O2%26_nc_ht%3Dscontent-fra3-2.cdninstagram.com%26oh%3D00_AfA_rj1JJ_aKCrxbBX0tRZcLuO-RzZrseJ-OZADgBif3AA%26oe%3D658BC42E&hash=33ac46acf1be92caecd68f23b5b8e546&return_error=1)
Stefan Kahlfeld on Instagram: "Workout of the Day (December, 23th): Bench Press - Off Season Block 1 / Week 1 / Day 3 Time: 90 Min. ---------- Mobility / Stretching / Hanging / Warm up ---------- Bench Press 20 Kg / 20 Reps 40 Kg / 10 Reps
0 likes, 0 comments - _eisi__ on December 23, 2023: "Workout of the Day (December, 23th): Bench Press - Off Season Block 1 / Week 1 / Day 3 Time: 90..."
![www.instagram.com](/proxy.php?image=https%3A%2F%2Fstatic.cdninstagram.com%2Frsrc.php%2Fv3%2FyI%2Fr%2FVsNE-OHk_8a.png&hash=afbf6e9ec2021f0c716956afb1008813&return_error=1)