7. Juli 2026

Woche 3 – Back Squat + Pause Deadlift

Allgemeines Warm-up

• 2 Min Conditioning Gerät

3 rounds

• 10 Airsquats

• 10 Alt. Single leg good morning

• 10 Inchworm

Spezifisches Warm-up Squat

• 5 Back Squat @ 50X0

• 5 Back Squat @ 52X0

• 5 Back Squat 1½

Spezifisches Warm-up Deadlift

• 10 Stiff Leg Deadlift 

• 5 Pause Deadlift (under the knee 2s)

• 10 Deadlift

Strength

• 4×10 Back Squat @ 65%

• 3×8 Pause Deadlift (under the knee 2s) @ 60%

Accessory

• 3×10/Bein Bulgarian Split Squat @ RPE 7

• 3×12 Banded Hamstring Curl @ RPE 7

• 3×15 Back Extension @ RPE 7

• 3×30 Russian Twist