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DAP

DAP KW 40: 28.09.2020 – 04.10.2020

MAX- WEEK Trainingsprogramm

 

WEEK 6/6

MONTAG

28.09.2020

WARM UP & MOBILTY

STRENGTH:

LV 1: 5×5 FP

LV 2: 1RM FP

ENDURANCE:

1´on/ 15 ´´ off: 4 rounds:

  • Dips/ Nosebreaker
  • Push press
  • Curl
  • DL 50/75

 

 

DIENSTAG

29.09.2020

WARM UP & MOBILITY

STRENGTH:

LV 1: 5×5 Strict Press

LV 2: 1 RM Strict Press

ENDURANCE:

J3M: für 15´:

  • 10 DB Push Press 2×15/2×22,5
  • 30 Dus
  • 3 BS @85%

 

 

 

MITTWOCH

30.09.2020

WARM UP & MOBILITY

STRENGTH:

LV 1: 5×5 Pull ups

LV 2: 1 RM Pull up

ENDURANCE:

 8 RFT:

  • 5 renegade rows 2×16/2×20
  • 10 T2B
  • 15 Box jumps

DONNERSTAG

01.10.2020

WARM UP & MOBILITY

STRENGTH:

LV 1: 5×5 DL

LV 2: 1 RM DL

ENDURANCE:

JMAM für 16´:

 1´. 15 KBS 16/24

2´. 10 KB snatches right

3´. 10 KB snatches left

4´. 20 KB sit ups

 

 

FREITAG

02.10.2020

WARM UP & MOBILITY

STRENGTH:

LV 1: 5x 5 BS

LV 2: 1 RM BS

ENDURANCE:

J3M für 15´:

2 full clean + 3 HPC +6 FS     @45-55% BS

 

 

 

SAMSTAG

03.10.2020

WARM UP & MOBILITY

ENDURANCE:

LV 1:

10 RFT:

  • 8 burpees
  • 12 DB snatches
  • 18 DB cleans
  • 12 DB OHS

LV 2:

10 RFT:

  • 8 barfacing burpees
  • 6 Power Snatch 55/35
  • 4 Full Snatch
  • 2 OHS

 

REST: 30 sec

 

SONNTAG

04.10.2020

Movement tutorial: HANDSTAND