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

Set 1: 2 round

Big Forward Arm Circles

20 secondi

Rest

10 secondi

Big Reverse Arm Circles

20 secondi

Rest

10 secondi

Jumping Jacks

30 secondi

Rest

10 secondi

Chest Openers

30 secondi

Rest

10 secondi

Set 2: 1 round

Transition

1 minuto

Set 3: 8 round

Pesi: Moderato

Barbell Bench Press

Ripetizioni Fino Al Fallimento

Rest

1 minuto

Set 4: 1 round

Transition

1 minuto

Set 5: 1 round

Sit-Ups

25 secondi

Rest

1 minuto

Sit-Ups

20 secondi

Rest

1 minuto

Sit-Ups

15 secondi

Rest

1 minuto

Set 6: 1 round

Transition

1 minuto

Set 7: 4 round

Pesi: Moderato

Cable Tricep Push Down

5 ripetizioni

Rest

1 minuto

Set 8: 1 round

Transition

1 minuto

Set 9: 1 round

Push-Ups

25 secondi

Rest

1 minuto

Push-Ups

20 secondi

Rest

1 minuto

Push-Ups

15 secondi

Rest

1 minuto

Set 10: 1 round

Transition

2 minuti

Set 11: 5 round

Run

5 minuti

Walking

1 minuto

Allenamenti correlati

P&P UPS

5 min 20 sec, Moderato

Push-Ups

3 minuti, Moderato

ppppush

3 min 15 sec, Intenso

Test

9 minuti, Intenso

First Effort

18 min 15 sec,

Push 2

40 minuti, Moderato

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