Programming CrossBuilding Zyklus 2. Prep

Day 1

A) Warmup

10 Full Body Mobility Drill
5 Deep Squat Sit Spine Rotation Drill
10 Hip Mobility Drill
5 Squat Mobility Drill
10 Tea Cup Drill – One Arm per side
5 Tea Cup Drill – Double Arm

B) Prep

3 Rounds of
5x Hip Thrusts
3x Loaded Front Squat Drills

C) Test 1RM – Front Squats

5×50% of old 1 RM
4×60% of old 1 RM
2×70% of old 1 RM
1×80% of old 1 RM
1×90% of old 1 RM
Test new 1 RM

Day 2

A) Warmup

10 Full Body Mobility Drill
5 Deep Squat Sit Spine Rotation Drill
10 Hip Mobility Drill
5 Squat Mobility Drill
10 Tea Cup Drill – One Arm per side
5 Tea Cup Drill – Double Arm

B) Prep

3 Rounds of
5 Dead Hang Shoulder Pulls
5 MedBall Pull-to-Press-to-Lock
5 MedBall Locked Pull-to-Press

C) Test 1RM – Bench Press

5×50% of old 1 RM
4×60% of old 1 RM
2×70% of old 1 RM
1×80% of old 1 RM
1×90% of old 1 RM
Test new 1 RM

Day 3

A) Warmup

10 Full Body Mobility Drill
5 Deep Squat Sit Spine Rotation Drill
10 Hip Mobility Drill
5 Squat Mobility Drill
10 Tea Cup Drill – One Arm per side
5 Tea Cup Drill – Double Arm

B) Prep

3 Rounds of
5x Hip Thrusts
3x 3-Part Deadlifts
2x Banded Deadlifts

C) Test 1RM – Deadlifts

5×50% of old 1 RM
4×60% of old 1 RM
2×70% of old 1 RM
1×80% of old 1 RM
1×90% of old 1 RM
Test new 1 RM

Day 4

A) Warmup

10 Full Body Mobility Drill
5 Deep Squat Sit Spine Rotation Drill
10 Hip Mobility Drill
5 Squat Mobility Drill
10 Tea Cup Drill – One Arm per side
5 Tea Cup Drill – Double Arm

B) Prep

3 Rounds of
5 Dead Hang Shoulder Pulls
5 MedBall Pull-to-Press-to-Lock
5 MedBall Locked Pull-to-Press

C) Test 1RM – Military Press

5×50% of old 1 RM
4×60% of old 1 RM
2×70% of old 1 RM
1×80% of old 1 RM
1×90% of old 1 RM
Test new 1 RM

Programming CrossBuilding Zyklus 1. Deload

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