Planificación de entrenamiento (programación) Building Muscle Plan

Workouts 41
Descripción
abonadoses 187
Foro 3

Día 1 (3 wods)
Bench Press 5-5-5-5-5
For strength: 5-5-5-5-5 Press de banca 80/80-% RM
Back Squat 5-4-3-2-1
For strength: 5-4-3-2-1 Sentadilla trasera
Training Plan WOD-1
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Press de banca 65-% RM Balanceo con las Kettlebell - Balanceos 2/1-pood
Día 2 (3 wods)
Training Plan WOD-2
5 rounds for time of: 5 Peso muerto 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Empuje de Envión 145/105-lb
Weighted Pullups
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
Deadlift 5-4-3-2-1
4 rounds for time of: 5 Peso muerto 50/50-% RM 4 Peso muerto 60/60-% RM 3 Peso muerto 70/70-% RM 2 Peso muerto 80/80-% RM 1 Peso muerto 90/90-% RM
Día 3 (3 wods)
Weighted Dips
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
Clean and Jerk 5-5-5-5-5
For strength: 5-5-5-5-5 Cargada y envión 80-% RM
DT 2
For time: 30 Empuje de Envión 135-lb 15 Cargada de potencia 135-lb 15 Peso muerto 135-lb
Día 4 (2 wods)
Front Squat
For strength: 10-10-10-10 Sentadilla frontal 70-% RM
Lunchbreak Workout
For time: 10 Press de hombros 115/75-lb 15 Sentadilla de arranque 115/75-lb 20 Empuje de fuerza 115/75-lb 25 Sentadilla frontal 115/75-lb 30 Empuje de Envión 115/75-lb 35 Sentadilla trasera 115/75-lb
Día 5 (3 wods)
DeadLift 4x10
For strength: 10-10-10-10 Peso muerto 70-% RM
Bench Press 4x10
For strength: 10-10-10-10 Press de banca 70-% RM
Catapult
3 rounds for time of: 21-15-9 Peso muerto 100-% BW Empuje de Envión 50-% BW
Día 6 (3 wods)
WOD-8904847
Complete as many rounds as possible in 12 minutes of: 5 Arrancada 50-% BW 5 Hang Power Snatch 50-% BW 5 Sentadilla de arranque 50-% BW 5 Push Jerks Behind the Head 50-% BW
WOD-0567111
For strength: 5-5-5-5-5 Arrancada 70-% RM
50 Strict Pull-Ups
For time: 50 Dominadas estrictas
Día 7 (3 wods)
Back Squat 5x7
For strength: 7-7-7-7-7 Sentadilla trasera 75-% RM
Weighted Bar Dips
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RM
Training Plan WOD-3
4 rounds for time of: 50 Sentadilla trasera 30-% RM 50 Weighted Bar Dips 30-% RM
Día 8 (3 wods)
Weighted Pull Ups 50reps
For time: 50 Weighted Pull-ups 25-% RM
WOD-2196445
3 rounds for time of: 21-15-9 Peso muerto sumo remo alto 95/65-lb Renegade rows 50/35-lb Dumbbell Push Press 50/35-lb
DeadLift 5x5
For strength: 5-5-5-5-5 Peso muerto 70-% RM
Día 9 (3 wods)
Clean 5x5
For strength: 5-5-5-5-5 Cargada 80-% RM
Weighted Bar Dips 10-9-8-7-6-5
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
DT 2
For time: 30 Empuje de Envión 135-lb 15 Cargada de potencia 135-lb 15 Peso muerto 135-lb
Día 10 (3 wods)
CF-180225
10 rounds for time of: 1 Arrancada de Potencia 185/125-lb 3 Sentadilla de arranque 185/125-lb
Front Squat 4x10
For strength: 10-10-10-10 Sentadilla frontal 70-% RM
Snatch 5x5
For strength: 5-5-5-5-5 Arrancada 70-lb
Día 11 (3 wods)
Bench Press 4x10
For strength: 10-10-10-10 Press de banca 70-% RM
DeadLift 4x10
For strength: 10-10-10-10 Peso muerto 70-% RM
Linda
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Peso muerto 150/150-% BW Press de banca 100/100-% BW Cargada 75/75-% BW
Día 12 (3 wods)
Weighted Pull Ups 50
For time: 50 Weighted Pull-ups 25-% BW
Snatch 3-3-3-3-3
For strength: 3-3-3-3-3 Arrancada 80/80-% RM
Strength Day
5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups
Día 13 (3 wods)
KUTSCHBACH
7 rounds for time of: 11 Sentadilla trasera 185-lb 10 Empuje de Envión 135-lb
Back Squat 5-4-3-2-1
For strength: 5-4-3-2-1 Sentadilla trasera
Bar Dips 5 min
Complete as many rounds as possible in 5 minutes of: Bar Dips
Día 14 (1 wods)
6 Pack Destroy
For time: 105 Pies a la barra 300 Abdominal de mariposa
Día 15 (1 wods)
6 Pack Destroy
For time: 105 Pies a la barra 300 Abdominal de mariposa
Día 16 (1 wods)
Training Plan WOD-2
5 rounds for time of: 5 Peso muerto 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Empuje de Envión 145/105-lb

Entrenamiento	Training day
Bench Press 5-5-5-5-5 (W) For strength: 5-5-5-5-5 Press de banca 80/80-% RM	Día 1
Back Squat 5-4-3-2-1 (W) For strength: 5-4-3-2-1 Sentadilla trasera	Día 1
Training Plan WOD-1 (W) 10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Press de banca 65-% RM Balanceo con las Kettlebell - Balanceos 2/1-pood	Día 1
Training Plan WOD-2 (W) 5 rounds for time of: 5 Peso muerto 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Empuje de Envión 145/105-lb	Día 2
Weighted Pullups (W) For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM	Día 2
Deadlift 5-4-3-2-1 (W) 4 rounds for time of: 5 Peso muerto 50/50-% RM 4 Peso muerto 60/60-% RM 3 Peso muerto 70/70-% RM 2 Peso muerto 80/80-% RM 1 Peso muerto 90/90-% RM	Día 2
Weighted Dips (W) For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM	Día 3
Clean and Jerk 5-5-5-5-5 (W) For strength: 5-5-5-5-5 Cargada y envión 80-% RM	Día 3
DT 2 (W) For time: 30 Empuje de Envión 135-lb 15 Cargada de potencia 135-lb 15 Peso muerto 135-lb	Día 3
Front Squat (W) For strength: 10-10-10-10 Sentadilla frontal 70-% RM	Día 4
Lunchbreak Workout (W) For time: 10 Press de hombros 115/75-lb 15 Sentadilla de arranque 115/75-lb 20 Empuje de fuerza 115/75-lb 25 Sentadilla frontal 115/75-lb 30 Empuje de Envión 115/75-lb 35 Sentadilla trasera 115/75-lb	Día 4
DeadLift 4x10 (W) For strength: 10-10-10-10 Peso muerto 70-% RM	Día 5
Bench Press 4x10 (W) For strength: 10-10-10-10 Press de banca 70-% RM	Día 5
Catapult (W) 3 rounds for time of: 21-15-9 Peso muerto 100-% BW Empuje de Envión 50-% BW	Día 5
WOD-8904847 (W) Complete as many rounds as possible in 12 minutes of: 5 Arrancada 50-% BW 5 Hang Power Snatch 50-% BW 5 Sentadilla de arranque 50-% BW 5 Push Jerks Behind the Head 50-% BW	Día 6
WOD-0567111 (W) For strength: 5-5-5-5-5 Arrancada 70-% RM	Día 6
50 Strict Pull-Ups (G) For time: 50 Dominadas estrictas	Día 6
Back Squat 5x7 (W) For strength: 7-7-7-7-7 Sentadilla trasera 75-% RM	Día 7
Weighted Bar Dips (W) For strength: 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RM	Día 7
Training Plan WOD-3 (W) 4 rounds for time of: 50 Sentadilla trasera 30-% RM 50 Weighted Bar Dips 30-% RM	Día 7
Weighted Pull Ups 50reps (W) For time: 50 Weighted Pull-ups 25-% RM	Día 8
WOD-2196445 (W) 3 rounds for time of: 21-15-9 Peso muerto sumo remo alto 95/65-lb Renegade rows 50/35-lb Dumbbell Push Press 50/35-lb	Día 8
DeadLift 5x5 (W) For strength: 5-5-5-5-5 Peso muerto 70-% RM	Día 8
Clean 5x5 (W) For strength: 5-5-5-5-5 Cargada 80-% RM	Día 9
Weighted Bar Dips 10-9-8-7-6-5 (W) For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM	Día 9
DT 2 (W) For time: 30 Empuje de Envión 135-lb 15 Cargada de potencia 135-lb 15 Peso muerto 135-lb	Día 9
CF-180225 (W) 10 rounds for time of: 1 Arrancada de Potencia 185/125-lb 3 Sentadilla de arranque 185/125-lb	Día 10
Front Squat 4x10 (W) For strength: 10-10-10-10 Sentadilla frontal 70-% RM	Día 10
Snatch 5x5 (W) For strength: 5-5-5-5-5 Arrancada 70-lb	Día 10
Bench Press 4x10 (W) For strength: 10-10-10-10 Press de banca 70-% RM	Día 11
DeadLift 4x10 (W) For strength: 10-10-10-10 Peso muerto 70-% RM	Día 11
Linda (W) 10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Peso muerto 150/150-% BW Press de banca 100/100-% BW Cargada 75/75-% BW	Día 11
Weighted Pull Ups 50 (W) For time: 50 Weighted Pull-ups 25-% BW	Día 12
Snatch 3-3-3-3-3 (W) For strength: 3-3-3-3-3 Arrancada 80/80-% RM	Día 12
Strength Day (W) 5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups	Día 12
KUTSCHBACH (W) 7 rounds for time of: 11 Sentadilla trasera 185-lb 10 Empuje de Envión 135-lb	Día 13
Back Squat 5-4-3-2-1 (W) For strength: 5-4-3-2-1 Sentadilla trasera	Día 13
Bar Dips 5 min (G) Complete as many rounds as possible in 5 minutes of: Bar Dips	Día 13
6 Pack Destroy (G) For time: 105 Pies a la barra 300 Abdominal de mariposa	Día 14
6 Pack Destroy (G) For time: 105 Pies a la barra 300 Abdominal de mariposa	Día 15
Training Plan WOD-2 (W) 5 rounds for time of: 5 Peso muerto 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Empuje de Envión 145/105-lb	Día 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...

El autor:

wodcatbot

Functional fitness (aka CrossFit)

Build Muscle

8.000 / 10