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DAP KW 3:  13.01.2020 – 19.01.2020

Week 2/6

Montag, den 13.01.2020

WARUM UP & MOBILITY

STRENGTH:

LV 1: 5×5 FS

LV 2: 5×5 FS

ENDURANCE:

LV 1/ LV 2:

16´Gas:

  • 100 Dus
  • 50 Goblet squats
  • 25 Burpees

 

Dienstag, den 14.01.2019

WARM UP & MOBILITY

STRENGTH:

LV 1: 5×5 strict press

LV 2: 5×5 strict press

ENDURANCE:

16´Gas:

  • 20 FP 50/70
  • 10 bent over rows
  • 20 Jackknifes
  • 10 Dips

             
Mittwoch, den 15.01.2020

WARM UP & MOBILITY

STRENGTH:

LV 1: 5×5 pull ups

LV 2:5×6 pull ups

ENDURANCE:

10-9-8-….

  • Pull ups
  • OHS 45/30   (LV 2: Snatch)

 

Donnerstag, den 16.01.2020

WARM UP & MOBILITY

STRENGTH:

LV 1: 5×5 BS

LV 2:5×5 BS

ENDURANCE:

LV 1/ LV 2:

 2 rounds:

2´Gas: AB

2´Gas: Thrusters 40/30

2´Gas: KBS 24/32

1´REST

Reps= score

 

Freitag, den 17.01.2020

WARUM UP&MOBILITY

STRENGTH:

LV 1: 5×5 DL

LV 2:5×5 DL

ENDURANCE:

LV 1/ LV 2:

21-15-9

  • Full Clean 50/40
  • Burpees over the bar

J2,5M: 1´Plank

 

Samstag, den 18.01.2020

WARM UP & MOBILITY

ENDURANCE:

  • 2000m Ergo
  • 21 HPC 45/30
  • 15 Thrusters
  • 1000m Ergo
  • 15 HPC
  • 9 Thrusters
  • 500m Ergo
  • 9 HPC
  • 6 Thrusters

              

Sonntag, den 19.01.2020

Specialtraining mit Hicki