In 5-7 sets work up to a heavy weight for:
2 close grip Bench press with 3sec. ecc.
4 sets of:
4 Cluster Chin ups (1.1.1.1 - rest 10sec. between reps - heavy!)
rest 30-60sec.
6-8 seated single arm DB-press (each side)
rest 30-60sec.
3 sets of:
10-15 ring rows
15 facepulls
10-15sec. Y-W-T hold
rest 60sec.
Additional 5-10min activating warm up for the whole group
4-6 sets of:
6-8 BB (in back rack) rev. lunges (one side)
rest 30sec.
6-8 BB (in back rack) rev. lunges (other side)
rest 30sec.
6-10 (wtd.) Ring Dips
rest 60sec.
- start heavy for both movements, but you can still work up in weight a little bit over the sets (2-3 sets with the heaviest weight/variation) -
3-4 giant sets of:
10-12 Partner Beinbeuger (focus on ecc. part!)
8-12 strict leg raises
20-30m D-Ball/Sandbag bear hug carry or Double KB-Front rack walk
8-12 incline Chest supp. DB-rows
15-20 band pull aparts
rest 1-2min after each set