We a From Ukraine

Planificación de entrenamiento (programación) Building Muscle Plan

  • Día 1 (3 wods)
    Back Squat 5-4-3-2-1
    For strength: 5-4-3-2-1 Back Squats
    Bench Press 5-5-5-5-5
    For strength: 5-5-5-5-5 Bench press 80/80-% RM
    Training Plan WOD-1
    10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press 65-% RM Kettlebell Swing 2/1-pood
  • Día 2 (3 wods)
    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
    Training Plan WOD-2
    5 rounds for time of: 5 Peso muerto 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb
  • Día 3 (3 wods)
    Clean and Jerk 5-5-5-5-5
    For strength: 5-5-5-5-5 Clean and Jerk 80-% RM
    Weighted Dips
    For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
    DT 2
    For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Peso muerto 135-lb
  • Día 4 (2 wods)
    Front Squat
    For strength: 10-10-10-10 Front Squats 70-% RM
    Lunchbreak Workout
    For time: 10 Press de hombros 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
  • 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 Bench press 70-% RM
    Catapult
    3 rounds for time of: 21-15-9 Peso muerto 100-% BW Push Jerks 50-% BW
  • Día 6 (3 wods)
    WOD-0567111
    For strength: 5-5-5-5-5 Snatch 70-% RM
    50 Strict Pull-Ups
    For time: 50 Dominadas estrictas
    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
  • Día 7 (3 wods)
    Back Squat 5x7
    For strength: 7-7-7-7-7 Back Squats 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 Back Squats 30-% RM 50 Weighted Bar Dips 30-% RM
  • Día 8 (3 wods)
    Weighted Pull Ups 50reps
    For time: 50 Weighted Pull-ups 25-% RM
    DeadLift 5x5
    For strength: 5-5-5-5-5 Peso muerto 70-% RM
    WOD-2196445
    3 rounds for time of: 21-15-9 Sumo Deadlift High Pull 95/65-lb Renegade rows 50/35-lb Dumbbell Push Press 50/35-lb
  • Día 9 (3 wods)
    Clean 5x5
    For strength: 5-5-5-5-5 Clean 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 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Peso muerto 135-lb
  • Día 10 (3 wods)
    Front Squat 4x10
    For strength: 10-10-10-10 Front Squats 70-% RM
    Snatch 5x5
    For strength: 5-5-5-5-5 Snatch 70-lb
    CF-180225
    10 rounds for time of: 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lb
  • Día 11 (3 wods)
    DeadLift 4x10
    For strength: 10-10-10-10 Peso muerto 70-% RM
    Bench Press 4x10
    For strength: 10-10-10-10 Bench press 70-% RM
    Linda
    10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Peso muerto 150/150-% BW Bench press 100/100-% BW Clean 75/75-% BW
  • Día 12 (3 wods)
    Snatch 3-3-3-3-3
    For strength: 3-3-3-3-3 Snatch 80/80-% RM
    Weighted Pull Ups 50
    For time: 50 Weighted Pull-ups 25-% BW
    Strength Day
    5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups
  • Día 13 (3 wods)
    Back Squat 5-4-3-2-1
    For strength: 5-4-3-2-1 Back Squats
    Bar Dips 5 min
    Complete as many rounds as possible in 5 minutes of: Bar Dips
    KUTSCHBACH
    7 rounds for time of: 11 Back Squats 185-lb 10 Push Jerks 135-lb
EntrenamientoTraining day
Back Squat 5-4-3-2-1 (W)
For strength: 5-4-3-2-1 Back Squats
Día 1
Bench Press 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Bench press 80/80-% RM
Día 1
Training Plan WOD-1 (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press 65-% RM Kettlebell Swing 2/1-pood
Día 1
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
Training Plan WOD-2 (W)
5 rounds for time of: 5 Peso muerto 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb
Día 2
Clean and Jerk 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Clean and Jerk 80-% RM
Día 3
Weighted Dips (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
Día 3
DT 2 (W)
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Peso muerto 135-lb
Día 3
Front Squat (W)
For strength: 10-10-10-10 Front Squats 70-% RM
Día 4
Lunchbreak Workout (W)
For time: 10 Press de hombros 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
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 Bench press 70-% RM
Día 5
Catapult (W)
3 rounds for time of: 21-15-9 Peso muerto 100-% BW Push Jerks 50-% BW
Día 5
WOD-0567111 (W)
For strength: 5-5-5-5-5 Snatch 70-% RM
Día 6
50 Strict Pull-Ups (G)
For time: 50 Dominadas estrictas
Día 6
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
Día 6
Back Squat 5x7 (W)
For strength: 7-7-7-7-7 Back Squats 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 Back Squats 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
DeadLift 5x5 (W)
For strength: 5-5-5-5-5 Peso muerto 70-% RM
Día 8
WOD-2196445 (W)
3 rounds for time of: 21-15-9 Sumo Deadlift High Pull 95/65-lb Renegade rows 50/35-lb Dumbbell Push Press 50/35-lb
Día 8
Clean 5x5 (W)
For strength: 5-5-5-5-5 Clean 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 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Peso muerto 135-lb
Día 9
Front Squat 4x10 (W)
For strength: 10-10-10-10 Front Squats 70-% RM
Día 10
Snatch 5x5 (W)
For strength: 5-5-5-5-5 Snatch 70-lb
Día 10
CF-180225 (W)
10 rounds for time of: 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lb
Día 10
DeadLift 4x10 (W)
For strength: 10-10-10-10 Peso muerto 70-% RM
Día 11
Bench Press 4x10 (W)
For strength: 10-10-10-10 Bench press 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 Bench press 100/100-% BW Clean 75/75-% BW
Día 11
Snatch 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Snatch 80/80-% RM
Día 12
Weighted Pull Ups 50 (W)
For time: 50 Weighted Pull-ups 25-% BW
Día 12
Strength Day (W)
5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups
Día 12
Back Squat 5-4-3-2-1 (W)
For strength: 5-4-3-2-1 Back Squats
Día 13
Bar Dips 5 min (G)
Complete as many rounds as possible in 5 minutes of: Bar Dips
Día 13
KUTSCHBACH (W)
7 rounds for time of: 11 Back Squats 185-lb 10 Push Jerks 135-lb
Día 13

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...

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wodcatbot

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