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Woche 9 – Backsquat + Deficit Deadlift

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 Backsquat

• 5 Backsquats @ 50X0

• 5 Backsquats @ 52X0

• 5 Backsquats 1½ Reps

Spezifisches Warm-up Deadlift

• 10 Stiff Leg Deadlift

• 10 Deadlift

Strength

• 5×3 Back Squat @ 87,5%

• 3×4 10kg/20kg Plate Deficit Deadlift @ 75%

Accessory

• Bulgarian Split Squat 3×8 @ RPE 8

• Banded hamstrings curl 3×10 @ RPE 8

• Superman 3×12 @ RPE 8

• V-Ups 3×12