We a From Ukraine

Planification d'entraînement (programmation) Building Muscle Plan

  • Journée 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
  • Journée 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 soulevés de terre ou deadlifts 50/50-% RM 4 soulevés de terre ou deadlifts 60/60-% RM 3 soulevés de terre ou deadlifts 70/70-% RM 2 soulevés de terre ou deadlifts 80/80-% RM 1 soulevés de terre ou deadlifts 90/90-% RM
    Training Plan WOD-2
    5 rounds for time of: 5 soulevés de terre ou deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb
  • Journée 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 soulevés de terre ou deadlifts 135-lb
  • Journée 4 (2 wods)
    Front Squat
    For strength: 10-10-10-10 Front Squats 70-% RM
    Lunchbreak Workout
    For time: 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
  • Journée 5 (3 wods)
    DeadLift 4x10
    For strength: 10-10-10-10 soulevés de terre ou deadlifts 70-% RM
    Bench Press 4x10
    For strength: 10-10-10-10 Bench press 70-% RM
    Catapult
    3 rounds for time of: 21-15-9 soulevés de terre ou deadlifts 100-% BW Push Jerks 50-% BW
  • Journée 6 (3 wods)
    WOD-0567111
    For strength: 5-5-5-5-5 Snatch 70-% RM
    50 Strict Pull-Ups
    For time: 50 Strict Pull-Up
    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
  • Journée 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
  • Journée 8 (3 wods)
    Weighted Pull Ups 50reps
    For time: 50 Weighted Pull-ups 25-% RM
    DeadLift 5x5
    For strength: 5-5-5-5-5 soulevés de terre ou deadlifts 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
  • Journée 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 soulevés de terre ou deadlifts 135-lb
  • Journée 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
  • Journée 11 (3 wods)
    DeadLift 4x10
    For strength: 10-10-10-10 soulevés de terre ou deadlifts 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 soulevés de terre ou deadlifts 150/150-% BW Bench press 100/100-% BW Clean 75/75-% BW
  • Journée 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
  • Journée 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
Faire des exercicesTraining day
Back Squat 5-4-3-2-1 (W)
For strength: 5-4-3-2-1 Back Squats
Journée 1
Bench Press 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Bench press 80/80-% RM
Journée 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
Journée 1
Weighted Pullups (W)
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
Journée 2
Deadlift 5-4-3-2-1 (W)
4 rounds for time of: 5 soulevés de terre ou deadlifts 50/50-% RM 4 soulevés de terre ou deadlifts 60/60-% RM 3 soulevés de terre ou deadlifts 70/70-% RM 2 soulevés de terre ou deadlifts 80/80-% RM 1 soulevés de terre ou deadlifts 90/90-% RM
Journée 2
Training Plan WOD-2 (W)
5 rounds for time of: 5 soulevés de terre ou deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb
Journée 2
Clean and Jerk 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Clean and Jerk 80-% RM
Journée 3
Weighted Dips (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
Journée 3
DT 2 (W)
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 soulevés de terre ou deadlifts 135-lb
Journée 3
Front Squat (W)
For strength: 10-10-10-10 Front Squats 70-% RM
Journée 4
Lunchbreak Workout (W)
For time: 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
Journée 4
DeadLift 4x10 (W)
For strength: 10-10-10-10 soulevés de terre ou deadlifts 70-% RM
Journée 5
Bench Press 4x10 (W)
For strength: 10-10-10-10 Bench press 70-% RM
Journée 5
Catapult (W)
3 rounds for time of: 21-15-9 soulevés de terre ou deadlifts 100-% BW Push Jerks 50-% BW
Journée 5
WOD-0567111 (W)
For strength: 5-5-5-5-5 Snatch 70-% RM
Journée 6
50 Strict Pull-Ups (G)
For time: 50 Strict Pull-Up
Journée 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
Journée 6
Back Squat 5x7 (W)
For strength: 7-7-7-7-7 Back Squats 75-% RM
Journée 7
Weighted Bar Dips (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RM
Journée 7
Training Plan WOD-3 (W)
4 rounds for time of: 50 Back Squats 30-% RM 50 Weighted Bar Dips 30-% RM
Journée 7
Weighted Pull Ups 50reps (W)
For time: 50 Weighted Pull-ups 25-% RM
Journée 8
DeadLift 5x5 (W)
For strength: 5-5-5-5-5 soulevés de terre ou deadlifts 70-% RM
Journée 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
Journée 8
Clean 5x5 (W)
For strength: 5-5-5-5-5 Clean 80-% RM
Journée 9
Weighted Bar Dips 10-9-8-7-6-5 (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
Journée 9
DT 2 (W)
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 soulevés de terre ou deadlifts 135-lb
Journée 9
Front Squat 4x10 (W)
For strength: 10-10-10-10 Front Squats 70-% RM
Journée 10
Snatch 5x5 (W)
For strength: 5-5-5-5-5 Snatch 70-lb
Journée 10
CF-180225 (W)
10 rounds for time of: 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lb
Journée 10
DeadLift 4x10 (W)
For strength: 10-10-10-10 soulevés de terre ou deadlifts 70-% RM
Journée 11
Bench Press 4x10 (W)
For strength: 10-10-10-10 Bench press 70-% RM
Journée 11
Linda (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 soulevés de terre ou deadlifts 150/150-% BW Bench press 100/100-% BW Clean 75/75-% BW
Journée 11
Snatch 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Snatch 80/80-% RM
Journée 12
Weighted Pull Ups 50 (W)
For time: 50 Weighted Pull-ups 25-% BW
Journée 12
Strength Day (W)
5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups
Journée 12
Back Squat 5-4-3-2-1 (W)
For strength: 5-4-3-2-1 Back Squats
Journée 13
Bar Dips 5 min (G)
Complete as many rounds as possible in 5 minutes of: Bar Dips
Journée 13
KUTSCHBACH (W)
7 rounds for time of: 11 Back Squats 185-lb 10 Push Jerks 135-lb
Journée 13

Le programme d’entraînement se compose de 38 complexes avec une grande prédominance de la musculation courte et une absence totale de charge cardio. Un plan d’entraînement convient si votre objectif est d’augmenter la force et d’augmenter la masse musculaire au détriment de l’endurance. Le plan d’entraînement combine l’entraînement en force et les complexes de crossfit «lourds» courts, des exercices de base avec de gros poids pour une petite quantité de répétitions prévalent, ce qui est la condition principale pour le développement de la force et du gain de poids (masse musculaire). Il y...

L'auteur: 

wodcatbot

8.000 / 10

En utilisant notre site, vous reconnaissez avoir lu et compris notre politique de cookie, notre politique de confidentialité et nos conditions d'utilisation. Il est également nécessaire au fonctionnement normal de ce site.