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 on the movement
2×3; 2×2; 2×1 Turkish Get-Up – take easy weights, focus technique; dumbbells also possible

EMOM 10
odd: 4 Scaled Pistols
even: 3 Jumping Chest-to-Bar Pull-Ups

C) Conditioning

3 Rounds of
5 Barbell Complex 60% of 1RM Front Squats
Max unbroken Push-Ups; try the same reps each rounds
Rest 30sec

scale: 1st Rest more max 60 secs, 2nd 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

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

Do a Cluster-Set

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

4xMax Pull-Ups
2×10 Deadlifts + 15 Back Squats
3×8 One Arme Bent over Row
2×8 Back Extensions
2×8 Rev. Flys
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

Leg Lactate Complex
3 Rounds of
20sec Touch Jump Touch
20sec Tuck Hold
20sec Bag Hop
20sec Tuck Hold
20sec Thrusters 15/10
Rest 60sec

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 Thrusters 15/10
Rest 60sec