30. Juni 2026

Woche 2 – Deadlift + Spoto Press

Allgemeines Warm-up

• 2 Min Conditioning Gerät

2 rounds

• 10 Push up to down dog

• 10 Alt. Good Mornings

• 10 Down Ups

Spezifisches Warm-up Deadlift

• 10 Stiff Leg Deadlift

• 10 Deadlift

Spezifisches Warm-up Spoto Press

• 5 Tempo Spoto Press 50X0

• 5 Tempo Spoto Press 52X0

• 5 Spoto Press

Strength

• 4×10 Deadlift @ 65% (RPE 6–7)

• 3×8 Spoto Press @ 60%

Accessory

• Romanian Deadlift 3×10 @ RPE 7

• Pull Ups 3×8 @ RPE 7

• Hip Thrust 3×12 @ RPE 7

• Hanging Leg Raises 3×12