DAY 1
Warm Up – 3 Rounds
20 Push Ups
10 Stick Pass Through
10 Good Morning
Strength
Back Squat
5 x 42,5% Of Your 1RM
5 x 55%
5 x 67,5%
3 x 77,5%
1 x 87,5%
Accessory Work For Strength
Alternating Lunges
3 x 12 Reps @2×27,5/17,5KG
Goblet Squat
2 x 20 Reps With 32KG/é’KG
Alternating Dumbbell Snatch
50 Reps @40KG/30KG.
DAY 2
Warm Up – 3 Rounds
10 Alternating Shoulder Taps
5 Shoulder Press Empty Bar
10/10 RDL Deadlift
Strength
Shoulder Press
5 x 55% Of Your 1RM
5 x 65%
5 x 77,5%
5 x 87,5%
Deadlift
5 x 55% Of Your 1RM
5 x 65%
5 x 77,5%
5 x 87,5%
Pull Ups
5 Series Of Max Reps
Rest 01:30
DAY 3
Warm Up – 4 Rounds
10 Banded pull apart
10/10 Banded External Rotation
10 Up And Down
Strength
Bench Press
3 Series Of 10 Reps @75% Of Your 1RM
Dumbbell Press
4 Series Of 10 Reps
Find the load you need to do the first 7 easily and the last 3 with difficulty.
Dumbbell Flys On A Flat Bench
4 Series Of 10 Reps
Rest 02:00 After Each Round
Tempo 4 – 4 – 0 – 0
4 Seconds down.
0 Seconds of laying down.
0 Seconds of ascent.
0 Seconds (Start directly)
Ring Dips
Complete 40 Reps
Use Dips on Box if needed.
DAY 4
Warm Up – 3 Rounds
20 Push Ups
5 Burpees
20 Air Squats
Strength
Front Squat
4 series Of 4 Reps @85%
Barbell Row
4 x 8 Reps @70% Of Your 1RM
Bent Over Row
3 Series Of 10 Reps
Find the load you need to do the first 7 easily and the last 3 with difficulty.
