Trainingsplan Building Muscle Plan

Workouts 41
Beschreibung
Abonnenten 177
DISKUSSION2

Tag 1 (3 wods)
Bench Press 5-5-5-5-5
Krafttraining 5-5-5-5-5 Bench press 80/80-% RM
Back Squat 5-4-3-2-1
Krafttraining 5-4-3-2-1 Back Squats
Training Plan WOD-1
10 Runden auf Zeit 10-9-8-7-6-5-4-3-2-1 Bench press 65-% RM Kettlebell Swing 2/1-pood
Tag 2 (3 wods)
Training Plan WOD-2
5 Runden auf Zeit 5 Deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb
Weighted Pullups
Krafttraining 5-5-5-5-5 Weighted Pull-ups 50-% RM
Deadlift 5-4-3-2-1
4 Runden auf Zeit 5 Deadlifts 50/50-% RM 4 Deadlifts 60/60-% RM 3 Deadlifts 70/70-% RM 2 Deadlifts 80/80-% RM 1 Deadlifts 90/90-% RM
Tag 3 (3 wods)
Weighted Dips
Krafttraining 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
Clean and Jerk 5-5-5-5-5
Krafttraining 5-5-5-5-5 Clean and Jerk 80-% RM
DT 2
auf Zeit 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
Tag 4 (2 wods)
Front Squat
Krafttraining 10-10-10-10 Front Squats 70-% RM
Lunchbreak Workout
auf Zeit 10 Shoulder Press 115/75-lb 15 Overhead Squats 115/75-lb 20 Push Press 115/75-lb 25 Front Squats 115/75-lb 30 Push Jerks 115/75-lb 35 Back Squats 115/75-lb
Tag 5 (3 wods)
DeadLift 4x10
Krafttraining 10-10-10-10 Deadlifts 70-% RM
Bench Press 4x10
Krafttraining 10-10-10-10 Bench press 70-% RM
Catapult
3 Runden auf Zeit 21-15-9 Deadlifts 100-% BW Push Jerks 50-% BW
Tag 6 (3 wods)
WOD-8904847
Complete as many rounds as possible in 12 minutes of: 5 Snatch 50-% BW 5 Hang Power Snatch 50-% BW 5 Overhead Squats 50-% BW 5 Push Jerks Behind the Head 50-% BW
WOD-0567111
Krafttraining 5-5-5-5-5 Snatch 70-% RM
50 Strict Pull-Ups
auf Zeit 50 Strict Pull-Up
Tag 7 (3 wods)
Back Squat 5x7
Krafttraining 7-7-7-7-7 Back Squats 75-% RM
Weighted Bar Dips
Krafttraining 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RM
Training Plan WOD-3
4 Runden auf Zeit 50 Back Squats 30-% RM 50 Weighted Bar Dips 30-% RM
Tag 8 (3 wods)
Weighted Pull Ups 50reps
auf Zeit 50 Weighted Pull-ups 25-% RM
WOD-2196445
3 Runden auf Zeit 21-15-9 Sumo Deadlift High Pull 95/65-lb Renegade rows 50/35-lb Dumbbell Push Press 50/35-lb
DeadLift 5x5
Krafttraining 5-5-5-5-5 Deadlifts 70-% RM
Tag 9 (3 wods)
Clean 5x5
Krafttraining 5-5-5-5-5 Clean 80-% RM
Weighted Bar Dips 10-9-8-7-6-5
Krafttraining 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
DT 2
auf Zeit 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
Tag 10 (3 wods)
CF-180225
10 Runden auf Zeit 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lb
Front Squat 4x10
Krafttraining 10-10-10-10 Front Squats 70-% RM
Snatch 5x5
Krafttraining 5-5-5-5-5 Snatch 70-lb
Tag 11 (3 wods)
Bench Press 4x10
Krafttraining 10-10-10-10 Bench press 70-% RM
DeadLift 4x10
Krafttraining 10-10-10-10 Deadlifts 70-% RM
Linda
10 Runden auf Zeit 10-9-8-7-6-5-4-3-2-1 Deadlifts 150/150-% BW Bench press 100/100-% BW Clean 75/75-% BW
Tag 12 (3 wods)
Weighted Pull Ups 50
auf Zeit 50 Weighted Pull-ups 25-% BW
Snatch 3-3-3-3-3
Krafttraining 3-3-3-3-3 Snatch 80/80-% RM
Strength Day
5 Runden auf Zeit 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups
Tag 13 (3 wods)
KUTSCHBACH
7 Runden auf Zeit 11 Back Squats 185-lb 10 Push Jerks 135-lb
Back Squat 5-4-3-2-1
Krafttraining 5-4-3-2-1 Back Squats
Bar Dips 5 min
Complete as many rounds as possible in 5 minutes of: Bar Dips
Tag 14 (1 wods)
6 Pack Destroy
auf Zeit 105 Toes to bar 300 Sit-Ups
Tag 15 (1 wods)
6 Pack Destroy
auf Zeit 105 Toes to bar 300 Sit-Ups
Tag 16 (1 wods)
Training Plan WOD-2
5 Runden auf Zeit 5 Deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb

Angaben über das Training	Training day
Bench Press 5-5-5-5-5 (W) Krafttraining 5-5-5-5-5 Bench press 80/80-% RM	Tag 1
Back Squat 5-4-3-2-1 (W) Krafttraining 5-4-3-2-1 Back Squats	Tag 1
Training Plan WOD-1 (W) 10 Runden auf Zeit 10-9-8-7-6-5-4-3-2-1 Bench press 65-% RM Kettlebell Swing 2/1-pood	Tag 1
Training Plan WOD-2 (W) 5 Runden auf Zeit 5 Deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb	Tag 2
Weighted Pullups (W) Krafttraining 5-5-5-5-5 Weighted Pull-ups 50-% RM	Tag 2
Deadlift 5-4-3-2-1 (W) 4 Runden auf Zeit 5 Deadlifts 50/50-% RM 4 Deadlifts 60/60-% RM 3 Deadlifts 70/70-% RM 2 Deadlifts 80/80-% RM 1 Deadlifts 90/90-% RM	Tag 2
Weighted Dips (W) Krafttraining 10-9-8-7-6-5 Weighted Bar Dips 50-% RM	Tag 3
Clean and Jerk 5-5-5-5-5 (W) Krafttraining 5-5-5-5-5 Clean and Jerk 80-% RM	Tag 3
DT 2 (W) auf Zeit 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb	Tag 3
Front Squat (W) Krafttraining 10-10-10-10 Front Squats 70-% RM	Tag 4
Lunchbreak Workout (W) auf Zeit 10 Shoulder Press 115/75-lb 15 Overhead Squats 115/75-lb 20 Push Press 115/75-lb 25 Front Squats 115/75-lb 30 Push Jerks 115/75-lb 35 Back Squats 115/75-lb	Tag 4
DeadLift 4x10 (W) Krafttraining 10-10-10-10 Deadlifts 70-% RM	Tag 5
Bench Press 4x10 (W) Krafttraining 10-10-10-10 Bench press 70-% RM	Tag 5
Catapult (W) 3 Runden auf Zeit 21-15-9 Deadlifts 100-% BW Push Jerks 50-% BW	Tag 5
WOD-8904847 (W) Complete as many rounds as possible in 12 minutes of: 5 Snatch 50-% BW 5 Hang Power Snatch 50-% BW 5 Overhead Squats 50-% BW 5 Push Jerks Behind the Head 50-% BW	Tag 6
WOD-0567111 (W) Krafttraining 5-5-5-5-5 Snatch 70-% RM	Tag 6
50 Strict Pull-Ups (G) auf Zeit 50 Strict Pull-Up	Tag 6
Back Squat 5x7 (W) Krafttraining 7-7-7-7-7 Back Squats 75-% RM	Tag 7
Weighted Bar Dips (W) Krafttraining 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RM	Tag 7
Training Plan WOD-3 (W) 4 Runden auf Zeit 50 Back Squats 30-% RM 50 Weighted Bar Dips 30-% RM	Tag 7
Weighted Pull Ups 50reps (W) auf Zeit 50 Weighted Pull-ups 25-% RM	Tag 8
WOD-2196445 (W) 3 Runden auf Zeit 21-15-9 Sumo Deadlift High Pull 95/65-lb Renegade rows 50/35-lb Dumbbell Push Press 50/35-lb	Tag 8
DeadLift 5x5 (W) Krafttraining 5-5-5-5-5 Deadlifts 70-% RM	Tag 8
Clean 5x5 (W) Krafttraining 5-5-5-5-5 Clean 80-% RM	Tag 9
Weighted Bar Dips 10-9-8-7-6-5 (W) Krafttraining 10-9-8-7-6-5 Weighted Bar Dips 50-% RM	Tag 9
DT 2 (W) auf Zeit 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb	Tag 9
CF-180225 (W) 10 Runden auf Zeit 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lb	Tag 10
Front Squat 4x10 (W) Krafttraining 10-10-10-10 Front Squats 70-% RM	Tag 10
Snatch 5x5 (W) Krafttraining 5-5-5-5-5 Snatch 70-lb	Tag 10
Bench Press 4x10 (W) Krafttraining 10-10-10-10 Bench press 70-% RM	Tag 11
DeadLift 4x10 (W) Krafttraining 10-10-10-10 Deadlifts 70-% RM	Tag 11
Linda (W) 10 Runden auf Zeit 10-9-8-7-6-5-4-3-2-1 Deadlifts 150/150-% BW Bench press 100/100-% BW Clean 75/75-% BW	Tag 11
Weighted Pull Ups 50 (W) auf Zeit 50 Weighted Pull-ups 25-% BW	Tag 12
Snatch 3-3-3-3-3 (W) Krafttraining 3-3-3-3-3 Snatch 80/80-% RM	Tag 12
Strength Day (W) 5 Runden auf Zeit 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups	Tag 12
KUTSCHBACH (W) 7 Runden auf Zeit 11 Back Squats 185-lb 10 Push Jerks 135-lb	Tag 13
Back Squat 5-4-3-2-1 (W) Krafttraining 5-4-3-2-1 Back Squats	Tag 13
Bar Dips 5 min (G) Complete as many rounds as possible in 5 minutes of: Bar Dips	Tag 13
6 Pack Destroy (G) auf Zeit 105 Toes to bar 300 Sit-Ups	Tag 14
6 Pack Destroy (G) auf Zeit 105 Toes to bar 300 Sit-Ups	Tag 15
Training Plan WOD-2 (W) 5 Runden auf Zeit 5 Deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb	Tag 16

The training program consists of 38 WOD with a large predominance of short strength training, excluding completely cardio load. This training plan is suitable, if your goal is to increase strength and gain weight at the expense of endurance. The training plan combines strength training and short “heavy” crossfit workouts. Basic exercises with large weights for a small number of repetitions prevail, which is the main condition for the development of strength and weight (muscle mass) gaining. This program offers technically difficult weightlifting exercises, so make sure to consult with th...

Autor:

wodcatbot

Functional fitness (aka CrossFit)

Build Muscle

8.000 / 10