DAP  KW 49: 11.12.2017 – 17.12.2017

Strengthteil bleibt 6 Wochen lang gleich. Steigere dich jede Woche um 2,5%.
Woche 6/6

Montag, den 11.12.2017
WARM UP & MOBILITY
STRENGTH:
LV 1: 5×5 Floorpress+ x Push ups
LV 2: 5×5 FP+ x plyometrische Push ups
ENDURANCE:
LV 1/ LV 2:
Tabata:
– Jumping squats
– Dips
– AS
– Curl

Dienstag, den 12.12.2017
WARM UP & MOBILITY
STRENGTH:
LV 1: 5×5 DL: Tempo: 4-1-4-1
LV 2: 5×5 DL: Tempo: 4-1-4-1
ENDURANCE
LV 1/ LV 2:
15´Gas:
– 8 T2B
– 8 burpee box jumps

Mittwoch, den 13.12. 2017
WARM UP & MOBILITY
STRENGTH:
LV 1: Squatvariation: 5×5 Frontsquats
LV 2: Squatvariation: 5×5 Frontsquats
ENDURANCE:
LV 1/LV 2:
JMAM für 13´:
– 6 BS
– 10 Jackknifes

Donnerstag, den 14.12.2017
WARM UP & MOBILITY
STRENGTH:
LV 1: Pull ups
LV 2:Pull ups: Tempovorgabe: 5-2-5-0
ENDURANCE:
LV 1: 21-15-9
– Jumping pull ups
– Clean
– Sit ups

LV 2: 21-15-9
– Pull ups
– Clean and Jerk 55/35

Freitag, den 15.12.2017
WARM UP & MOBILITY
STRENGTH:
LV 1: 5×5 OH- Squats
LV 2: 5×5 OH-Squats
ENDURANCE:
LV 1: 15´Gas:
– 60 Sus
– 12 OH squats

LV 2:
– 30 dus
– 12 hangsnatches 45/30
– 20 Dus
– 9 Hangsnatches
– 10 Dus
– 6 Hangsnatches
– 30 dus

Samstag, den 16.12.2017
ENDURANCE:
40´Gas:
50-40-30-20-10
– BS 2/3 BW
– Box jumps
Core:
50-40-30-20-10
– Inverse leg raises
– Side crunches with medball (x2)

Sonntag, den 17.12.2017
Specialtraining Dominique