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

2×2 Turkish Get-Up no weight – focus the movement 2×1, 2×2, 2×3 Turkish Get-Up – take easy weights, focus techniqe; dumbbels also possible 3 Rounds of 10x Seated Wall Slides 5x Dead Hang Shoulder Pulls 2x Work for Front Lever 3x Monkex Rest as needed

C) Conditioning

3 Rounds of 5x Barbell Complex – 60% of 1RM Frontsquats Max unbroken Push-Ups Rest 60 sec scale: 1st Rest more; 2nd decrease weights [/vc_column_text][/vc_column][vc_column width="1/2"][vc_column_text]

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

3 Rounds of 20 sec 2-Arm Dead Hang 10 sec 1-Arm Dead Hang 10 sec Pulled 2-Arm Dead Hang 5 sec Pulled 1-Arm Dead Hang Rest as needed 5x Tea Cup Drill Double Arm

C) Conditioning – Dips weighted

7×1 rest as needed[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width="1/2"][vc_column_text]

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 Stiffleg Deadlift 12, 10, 8, 20 Military Press 3×10 Bench Press 3×8 Bent over Row 4xMax Pull-Ups 3xMax Dips 2×8 Seitheben 3×8 Rev. Flys [/vc_column_text][/vc_column][vc_column width="1/2"][vc_column_text]

Day 4

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 with straight arms

B) Conditioning

Leg Lactate Complex 3 Rounds of 20sec Touch Jump Touch 20sec Tuck Hold 20sec Bag Hop 20sec Tuck Hold 20sec Thruster 15/10 60sec Rest Rest 4 mins Rowsprint 1000 Rest 4 mins Leg Lactate Complex 3 Rounds of 20sec Touch Jump Touch 20sec Tuck Hold 20sec Bag Hop 20sec Tuck Hold 20sec Thruster 15/10 60sec Rest [/vc_column_text][/vc_column][/vc_row]]]>