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DAP

DAP KW 39: 27.09.2021 – 03.10.2021

Trainingsprogramm

 Week 5/6

MONTAG

27.09.2021

WARM UP & MOBILITY

STRENGTH:

5×5 Strict Press

ENDURANCE:

J3M for 15´:

  • 8 Push press 40/55
  • 8/10 cal AB
  • 1 Ratb
  • Max reps T2B

DIENSTAG

28.09.2021

WARM UP & MOBILITY

STRENGTH:

5×5 BS

ENDURANCE:

JMAM für 16´:

  • 1 bear complex: (1 clean, 1 FS, 1 push press, 1 BS, 1 push press) 30/40
  • –> + weight /round

    MITTWOCH

    29.09.2021

    WARM UP &MOBILITY

    STRENGTH:

    5×5 FP

    ENDURANCE:

    20´Gas:

    • 5 pull ups
    • 10 push ups (incli
    • 15 AS
    • LV 2: weighted

    DONNERSTAG

    30.09.2021

    WARM UP & MOBILITY

    STRENGTH:

    5×5 FS

    ENDURANCE:

    16´Gas:

    • LV 1: 15 jumping slam balls // LV 2: 3-6 Dball over shoulder 23/60
    • 30 Dus
    • 8 devil presses 2×12,5/ 2x 17,5
    • 60 sec plank

     

    FREITAG

    01.10.2021

    WARM UP & MOBILITY

    STRENGTH:

    5×5 DL

    ENDURANCE:

    For time:

    • 40 alt. pistols
    • 30 BS 70/90
    • 20 Jackknifes (unbroken)
    • 10 roll outs

    SAMSTAG

    02.10.2021

     

    WARM UP & MOBILITY

    3  x 

    2´REST between each round

    TC for 1 block: 11´:

    3 rounds:

    • 10 barfacing burpees
    • 10 thrusters 30/42,5
    • 10 barfacing burpees
    • 50 Dus`

    SONNTAG

    03.10.2021

    Specialtraining mit Pezi

    Open Gym