Day 1

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Technique

Focus on Squat technique and Glute activation
10x Monkey Squat Mobility Drill
5x Squat ExecutionDrill
5x Front Rack to High Ellbow per Side
5x Loaded Ancle Drill

3 Rounds of
3x Box Squats 50%
3x Sit Release High Jumps
5x Hip Thrusts

C) Conditioning

3 Rounds for time
5 Barbell Lunge Complex 50% of 1RM Front Squats
Max Unbroken Push-Ups
Rest 30sec
scale: First Rest more, Second decrease weights

Day 2

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Movement Prep

5x Squat Mobility Drill
10x Hip Mobility Drill
10x Burpee Dog Drill

3 Rounds of – take easy weights
5 Good Morning Deadlifts
5 Hip Thrusts
3 Hang High Pulls
Rest as needed

C) Conditioning – Deadlift

2×3 50%
5×65%
5×75%
5×85%
rest as needed

Day 3

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
15 Pulldowns – straight Arms

B) Time for muscle pump

4×15 Back Squats
3×8 Military Press
3×8 Bench Press
3×8 Positiv Flys
2xAMRAP Unbroken Push-Ups
3xAMRAP Dips
2×10 French Press
2xAMRAP enges Bankdrücken
Work without muscle failure – ohne Muskelversagen arbeiten!

Day 4

A) Warmup

3 Rounds of
1 Mobility Drill
1 Squat Mobility Drill
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
15 Pulldowns with straight arms

B) Conditioning

AMRAP15
Row

5 mins Rest

AMRAP15
Row 125
5 Goblet Squats 24/16