29. September 2026

Woche 3 – Back Squat (Technik) + Pause Deadlift

Allgemeines Warm-up

2 Min Conditioning Gerät

10 Air Squats

10 Reverse Lunges

10 Cossack Squats alternating

10 Shoulder Pass Throughs

Spezifisches Warm-up Squat

• 5      Back Squat @ 50X0

• 5      Back Squat @ 52X0

• 5      Back Squat 1½ Reps

Spezifisches Warm-up Deadlift (Secondary)

10 Stiff Leg Deadlift

10 Deadlift

Strength

• 4×10 Back Squat @ 65% (RPE 6–7)

• 3×8 Pause Deadlift (2s unter Knie) @ 60%

Accessory

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

• Banded Hamstrings Curl 3×12 @ RPE 7

• Arch hold 3×30s @ RPE 7

• Ab Wheel with Barbell 3×10