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 rondes

Big Forward Arm Circles

20 seconden

Rest

10 seconden

Big Reverse Arm Circles

20 seconden

Rest

10 seconden

Jumping Jacks

30 seconden

Rest

10 seconden

Chest Openers

30 seconden

Rest

10 seconden

Set 2: 1 ronde

Transition

1 minuut

Set 3: 8 rondes

Gewichten: Gemiddeld

Barbell Bench Press

Herhalingen tot falen

Rest

1 minuut

Set 4: 1 ronde

Transition

1 minuut

Set 5: 1 ronde

Sit-Ups

25 seconden

Rest

1 minuut

Sit-Ups

20 seconden

Rest

1 minuut

Sit-Ups

15 seconden

Rest

1 minuut

Set 6: 1 ronde

Transition

1 minuut

Set 7: 4 rondes

Gewichten: Gemiddeld

Cable Tricep Push Down

5 herhalingen

Rest

1 minuut

Set 8: 1 ronde

Transition

1 minuut

Set 9: 1 ronde

Push-Ups

25 seconden

Rest

1 minuut

Push-Ups

20 seconden

Rest

1 minuut

Push-Ups

15 seconden

Rest

1 minuut

Set 10: 1 ronde

Transition

2 minuten

Set 11: 5 rondes

Run

5 minuten

Walking

1 minuut

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