fbpx

DAP

DAP KW 29: 13.07.2020 – 19.07.2020

Trainingsprogramm

 

Week 2/6

MONTAG

13.07.2020

WARM UP & MOBILTY

STRENGTH:

LV 1: 5×5 DL

LV 2: 5×7 Snatch grip DL

ENDURANCE:

Tabata:

  • DL 45/65
  • Jackknifes
  • Push Press KB 2×16/ 2x 24
  • Plank (weight) 10/15

 

 

 

 

DIENSTAG

14.07.2020

WARUM UP & MOBILITY

STRENGTH:

LV 1:  5×5 FS

LV 2:  5×5 FS

ENDURANCE:

LV 1: alle 2´:

2-4-6-…

  •   Burpees
  •   Goblet squats

 

LV 2: alle 2´

2-4-6-8-…

  •  Cal Ergo
  •  HPC 45/65

MITTWOCH

15.07.2020

WARUM UP & MOBILITY

STRENGTH:

LV 1: 5×5 Strict Press

LV 2: 5×5 Strict Press

ENDURANCE:

3 RFT:

  • 10 altn. DB Snatches 15/22,5
  • 20 Dus
  • 20 Pull ups
  • 10 Box steps over 15/22,5

DONNERSTAG

16.07.2020

WARM UP & MOBILITY

LV 1: 5×5 BS

LV 2: 5×5 Paused BS

ENDURANCE:

3 rounds:

LV 1: 4´on: 1´off

  • 1 Ratb
  • 10 WBS
  • 5 Burpees
  • AMRAP: Sit ups

LV 2: 4 ´on: 1´off

  • 24/30 cal Ergo
  • 20 WBS
  • 10 burpees
  • AMRAP: T2B

FREITAG

17.07.2020

WARUM UP & MOBILITY

LV 1: 5x 8 Rows

LV 2: 5x 8 Dynamic Pendlay Rows

ENDURANCE:

21-15- 9

    • HSPU
    • One arm KB OH squat 16/24
    • Nach jeder Runde 1x Farmers walk around Box 16/24

SAMSTAG

18.07.2020

WARM UP & MOBILITY

40´TC:

Teamworkout: LV 1: min. ½ Reps

  • 100 BS 55/70
  • 4 Ratb (beide)
  • 100 Burpees
  • 3 Ratb
  • 100 SDHP 35/50
  • 2 Ratb
  • 100 Push Press 25/45
  • 1 Ratb

Restliche Zeit: AMRAP: Box Jumps

 

SONNTAG

19.07.2020

GESCHLOSSEN: Nächstes Special 15. August/ 29+30. August