Mo. 19. Jan.
a) mobility 4min
1:00 each
hand walk
scorpions
lat stretch
instep rotation
b) warm up 4min
amrap 4min
10 cossack squats
10 push ups
10 good mornings
c) deadlift 13min
on the 2:30 x 5 sets
3 sumo deadlifts + 6 conventional deadlifts
barbell: 55% of 1rm deadlift
absolute strength
d) conditioning 15min
3 rounds for time
20 db push press 2x22,5/15kg *
15 v-ups
20 db reverse lunges
15 sit-ups
*rx+ option: handstand push ups
muscular endurance & vo2 max
Weekly Overview 19.1.-25.1.2026"
Skill Class 18:00
deadlift + push press