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

4 Rounds of
5 Hip Thrusts
5 Squat Therapy
5 Hang High Pulls
5 Kettlebell Swings (alt. 5 Stiffleg Deadlifts)
rest as needed

C) Conditioning

3 Rounds for time
20 (walking) Overhead Lunges 20/10
10 Push Press 60% of Press
5 strict Pull-Ups
scale: Use neagtive Pull-Ups

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
10 Tea Cup Drills per Side
10 Tea Cup Drill Double Arm
10 Deep Squat Sit Spinerotation Drill

C) Conditioning – Bench Press

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

4×10 Deadlifts
3×8 Pull-Ups
3×10 Bent over Bar Row
3×8 Rev. Flys
2×10 Back Extension
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

6 Rounds of
250m Row
10 Burpees
10 Sumodeadlift Highpulls

5 mins Rest

5, 4, 3, 2, 1
Bench Press Bw
Back Squats 1,25x Bw
Deadlift 1,5x Bw
scale: use easier weights