11. August 2026

Woche 8 – Deadlift + Close Grip Bench

Allgemeines Warm-up

• 2 Min Conditioning Gerät

3 rounds

• 5 Push up to down dog

• 10 Airsquats

• 10 Alt. bottom rotation

• 10 Alt. single leg goodmornings

Spezifisches Warm-up Deadlift

• 10 Stiff Leg Deadlift

• 10 Deadlift

Spezifisches Warm-up Bench Press

• 5 Spoto Press

• 5 Bench Press @ 50X0

• 5 Bench Press

Strength

• 5×4 Deadlift @ 85%

• 3×5 Close Grip Bench @ 72,5%

Accessory

• Deficit RDL 3×8 @ RPE 8

• Pull Ups 3× max reps @ RPE 8

• Hip Thrust 3×10 @ RPE 8

• Hanging Leg Raise 3×15