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 weights – focus the movement 2×1; 2×2; 2×3 Turkish Get-Up ; take easy weights, focus technique; dumbbells also possible 5×2 Heavy Turkish Get-Up; rest as needed

C) Conditioning

3 Rounds for time 20 (walking) Lunges 12 Push Press 6 strict Pull-Ups scale: use negative Pull-Ups[/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

10x Tea Cup Drill per side 10x Brezel 3 Rounds of 2x Downfacing Dog to elevated Plank Routine 3x Dead Hang Shoulder Pulls 5x T-Cup Drill Double Arm Rest as needed

C) Conditioning – Bench Press

5x 50%; 3x 60; 1x 70%; 5×3 85%+; 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

5×10 Bench Press 12, 10, 8, 20 Deadlifts 3x Max Pull-Ups 3×10 Bent over Bar Row 3×8 Military Press 3×8 pos. Bench Press 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

6 Rounds for time 250m Row 10 Burpees 10 Sumodeadlift Highpulls 24/16 5 mins Rest 5, 4, 3, 2, 1 Bench Press – 1x bodyweight Back Squat – 1,25x bodyweight Deadlift – 1,5x bodyweight scale: easier weights[/vc_column_text][/vc_column][/vc_row]]]>