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

EMOM 5
2 Front Squats
2 Press
2 Thrusters
rest as needed

C) Conditioning

5 Rounds for time
5 (jumping) Pull-Ups
10 Push-Ups
15 Airsquats
scale: Use jumping Pull-Ups
pace: Should be about 1 min per Round

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 per Side
10 Shoulder-Elbow Circle Drill

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

C) Conditioning – Military 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 Back Squats
4×10 Good Mornings
3×8 Bent over Bar Row
2×5 Weighted Pull-Ups
3×8 Reverse 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

Buy In
25 Jumping Pull-Ups

AMRAP 15
60 Single Unders alt. 20 Double Unders
5 Back Squats 80%
10 Tuck Jumps

Buy Out
25 Burpees