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 10
odd: 2 Front Squats, 2 Press
even: 4 Thrusters
take easy weights – focus technique
C) Conditioning
AMRAP 8
10 Goblet Squats 24/16
5 Dips
10 Jumping 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
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 – Weighted 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-Arm Bent over Row
2x Back Extensions
2×8 Reverse Flys
3×10 Biceps Curls
2×8 Hammer Curls
Work without muscle failure – ohne Muskelversagen arbeiten
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
3x AMRAP 10
10 Deadlifts 60%
10 Push-Ups
10 Back Squats 60%
10 Pull-Ups
10 Push Press 60%
10 Airsquats
Rest 5 mins
weights 60% of Press
