Programming CrossBuilding Zyklus 2.6

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

Programming CrossBuilding Zyklus 2.7
Programming CrossBuilding Zyklus 2.5

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