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DAP KW 49:  02.12.2019 – 08.12.2019

Max- Week

Week 6/6

 Montag, den 02.12.2019

WARM UP & MOBILITY

STRENGTH:

LV 1: 5×5 FP

LV 2: 1 RM Benchpress

ENDURANCE:

LV 1/ LV 2:

12´Gas:

  • Burpees

J3M: 5 Push ups (LV 2: 10)

 

Dienstag, den 03.12.2019

WARM UP & MOBILITY

STRENGTH:

LV 1: 5×5 FS

LV 2: 1 RM FS

ENDURANCE:

JMAM für 16´:

1´. 15 Jumping slam balls (alles)

2´. 15 KB/DB Push Press   2×12/ 2×20

3´. 15 Jumping squats

4´. 15 Hip thrust    50/70

 

Mittwoch, den 04.12.2019

WARM UP& MOBILITY

STRENGTH:

LV 1: 5×5 Dips

LV 2: 1 RM Dips + 5×8 Bent over rows

ENDURANCE:

LV 1:

Buy in:

  • 50 Bent over rows

3 RFT:

  • 10 Pull ups
  • 10 HPC

Cash out:

               50 Bent over rows

LV 2:

Buy in:

  • 50 Pendlay rows 40/60

3 RFT:

  • 7 Muscle ups
  • 10 HPC 50/70

Cash out:

               50 Pendlay rows

 

Donnerstag, den 05.12.2019

WARM UP&MOBILITY

STRENGTH:

LV 1: 5×5 DL

LV 2: 1 RM DL

ENDURANCE:

6´Gas:

2-4-6-…

  • T2B
  • DL 70%

2´REST

6´Gas:

2-4-6-…

  • KBS 32/24
  • Sit ups

 

 Freitag, den 06.12.2019

WARUM UP&MOBILITY

STRENGTH:

LV1: 5×5 BS

LV 2: 1 RM BS

ENDURANCE:
6 RFT:

  • 10 KB taters 16/20
  • 10 KB Snatches
  • 10 KBS

 

Samstag, den 07.12.2019

WARM UP & MOBILITY

ENDURANCE:

LV 1/ LV 2:

„UPS, it´s heavy“

 

 Sonntag, den 08.12.2019

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