www.bankpress.nu

Bänk VM träning

Andreas Ekölf
Elsa Karlsson
Steven Örendofrke
Axel Samulesson
Olsa Vilmsson


Plan mot VM

Vecka 11.
Pass 1 – 5 min vila:
 6×20
Pass 2 – 1 min vila/ 5 min:
Med band 50% 3×3 Smalt – 54% 3×3 Medel smalt – 58% 3×3 Medel + Plan hantelpress: Tung (10-20 reps) 3xMR
Utan band 56% 3×3 Smalt – 60% 3×3 Medel smalt – 64% 3×3 Medel + Plan hantelpress: Tung (10-20  reps) 3xMR
Pass 3 – 8 min vila:
55% 5xMR

Vecka 12.
Pass 1 – 5,5 min vila:
6×21
Pass 2 – 1 min vila/ 5 min:
Med band 50% 3×3 Smalt – 54% 4×3 Medel smalt – 58% 3×3 Medel + Uppåtlutande hantelpress: Lätt (30-40 reps) 3xMR
Utan band 56% 3×3 Smalt – 60% 3×3 Medel smalt – 64% 3×3 Medel + Uppåtlutande hantelpress: Lätt (30-40 reps) 3xMR
Pass 3 – 8 min vila:
60%, 65%, 70%, 60%, 50% x MR

Vecka 13.
Pass 1 – 6 min vila:
6×22
Pass 2 – 1 min vila/ 5 min:
Med band 50% 4×3 Smalt – 54% 4×3 Medel smalt – 58% 4×3 Medel + Uppåtlutande hantelpress: Medel (20-30 reps) 3xMR
Utan band 56% 4×3 Smalt – 60% 4×3 Medel smalt – 64% 4×3 Medel + Uppåtlutande hantelpress: Medel (20-30 reps) 3xMR
Pass 3 – 8 min vila:
65%, 70%, 75%, 60%, 50% x MR

Vecka 14:
Pass 1 – 6,5 min vila:
6×23
Pass 2 – 1 min vila/ 5 min:
Med band 50% 5×3 Smalt – 54% 5×3 Medel smalt – 58% 5×3 Medel + Uppåtlutande hantelpress: Tung (10-20  reps) 3xMR
Utan band 56% 5×3 Smalt – 60% 5×3 Medel smalt – 64% 5×3 Medel + Uppåtlutande hantelpress: Tung (10-20  reps) 3xMR
Pass 3:
70%, 75%, 80%, 60%, 50% x MR

Vecka 15:
Pass 1 – 5 min vila:
60% (±4%) 8×10
Pass 2 – 1 min vila/ 5 min:
Med band 50% 3×3 Smalt – 54% 3×3 Medel smalt – 58% 3×3 Medel + Plan hantelpress: Lätt (30-40 reps) 3xMR
Utan band 56% 3×3 Smalt – 60% 3×3 Medel smalt – 64% 3×3 Medel + Plan hantelpress: Lätt (30-40 reps) 3xMR
Pass 3 – 8 min vila:
75%, 80%, 85%, 60%, 50% x MR

Vecka 16:
Pass 1 – 5 min vila:
65% (±4%) 8×8
Pass 2 – 1 min vila/ 5 min:
Med band 50% 4×3 Smalt – 54% 4×3 Medel smalt – 58% 4×3 Medel + Plan hantelpress: Medel (20-30 reps) 3xMR
Utan band 56% 4×3 Smalt – 60% 4×3 Medel smalt – 64% 4×3 Medel + Plan hantelpress: Medel (20-30 reps) 3xMR
Pass 3 – 8 min vila:
80%, 85%, 90%, 60%, 50% x MR

Vecka 17:
Pass 1 – 5 min vila:
70% (±4%) 8×6
Pass 2 – 1 min vila/ 5 min:
Med band 50% 5×3 Smalt – 54% 5×3 Medel smalt – 58% 5×3 Medel + Plan hantelpress: Tung (10-20  reps) 3xMR
Utan band 56% 5×3 Smalt – 60% 5×3 Medel smalt – 64% 5×3 Medel + Plan hantelpress: Tung (10-20  reps) 3xMR
Pass 3 – 8 min vila:
85%, 90%, 95%, 60%, 50% x MR

Vecka 18: Toppning
Vecka 19: Toppning
Vecka 20: Toppning