Day 1

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats1221
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Technique

2×2 Turkish Get-Up no weights – focus on the movement
2×3; 2×2; 2×1 Turkish Get-Up – take easy weights, focus technique; dumbbells also possible

EMOM 10
Odd: 4 Tuck Jumps – focus landing position
Even: 2 Work for Front Lever

C) Conditioning

AMRAP 5
10 Sumodeadlift Highpulls 24/16
10 Burpees

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

10 Deep Squat Sit Spine Rotation Drill
5 Squat Mobility Drill
5 Tea Cup Drill
10 Shoulder Ellbow Circles

3×3 easy weighted Bottom-Up Press alt. 3×5 easy weighted MedBall Pull-to-Press

C) Conditioning – Military Press

2×3 50%
3×70%
3×80%
3×90%
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

4×10 Back Squats
4×10 Good Mornings
3×8 Bent over Bar Row
2×5 Weighted Pull-Ups
3×8 Rev. Flys
2×10 Back Extensions
3×10 Biceps Curls
2×8 Hammer Curls
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

AMRAP 25 15 Goblet Squats24/16
15 Push-Ups
15 Tuck Jumps
15 Push Press 50% of Press 1RM
15 Jumping Pull-Ups