POPS prep

Prep for the KY P.O.P.S. fitness test. This is a progressive program. Bench press 50% of your body weight plus 5lbs. Barbell shall come to within 3" from your chest. Sit-ups are performed with fingers overlapping behind the head. Push-ups are completed by coming to within 3" from the floor.

Exercises

Série 1 2 rondes

Big Forward Arm Circles

20 secondes

Rest

10 secondes

Big Reverse Arm Circles

20 secondes

Rest

10 secondes

Jumping Jacks

30 secondes

Rest

10 secondes

Chest Openers

30 secondes

Rest

10 secondes

Série 2 1 ronde

Transition

1 minute

Série 3 8 rondes

Poids: Modéré

Barbell Bench Press

Répétitions jusqu'à l'échec

Rest

1 minute

Série 4 1 ronde

Transition

1 minute

Série 5 1 ronde

Sit-Ups

25 secondes

Rest

1 minute

Sit-Ups

20 secondes

Rest

1 minute

Sit-Ups

15 secondes

Rest

1 minute

Série 6 1 ronde

Transition

1 minute

Série 7 4 rondes

Poids: Modéré

Cable Tricep Push Down

5 réps

Rest

1 minute

Série 8 1 ronde

Transition

1 minute

Série 9 1 ronde

Push-Ups

25 secondes

Rest

1 minute

Push-Ups

20 secondes

Rest

1 minute

Push-Ups

15 secondes

Rest

1 minute

Série 10 1 ronde

Transition

2 minutes

Série 11 5 rondes

Run

5 minutes

Walking

1 minute

Entraînements associé

P&P UPS

5 minutes 20 secondes, Modéré

Push-Ups

3 minutes, Modéré

ppppush

3 minutes 15 secondes, Intense

Test

9 minutes, Intense

First Effort

18 minutes 15 secondes,

Push 2

40 minutes, Modéré

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