Training - KW#28-22

Constantly varied, not random

Moritz

Moritz Wellhöner

Classes + Extra Work - KW#28-22
In diesem Post findet ihr das Training für nächste Woche. Wo ist das Extra Work hin? - Das Extra Work hat sich nun hinter einer Paywall versteckt. Als Mitglieder habt ihr per Mail einen Code bekommen, mit dem ihr darauf zugreifen könnt. 

Extra Template 
Seit einer Woche sind wir in unserem neuen Trainingsblock mit Fokus auf Olympic Weightlifting und Gymnastics Skills. Hier ist Geduld gefragt und es gilt: üben, üben, üben.

Schreibt uns bei Fragen zum Programm gerne über das Kontakformular oder direkt über unseren Discord Server!
 

 

Montag

WOD


Workout:
5 Sets - Rest 2:00 b/t Sets
AMRAP3
250m Row
15 Thrusters 20kg/15kg 

Vorname Nachname

Hinweis von Moritz

I want to sweat:
200/180m Row
10 Thrusters 15kg/10kg

I want to perform:
250m Row
15 Thrusters 20kg/15kg 

I want to compete:
250m Row
15 Thrusters 20kg/15kg 

Goal: 2+ Rounds/Set


 

Strength Development
Accumulate a Number of Strict Pullups

Vorname Nachname

Hinweis von Moritz

I want to sweat:
40 Ring Rows

I want to perform:
30 Strict Pullups

I want to compete:
30 Strict Chest to Bar Pullups in as few sets as possible

Dienstag

WOD


Workout:
Share Equipment in Teams of 3 - Every 4:00 - 18 Rounds - 6 Rounds each
18/15 Cal Echo Bike
15 Kettlebell Swings 32/24kg
12 Toes to Bar

Cal Echo Bike: 45sek Time Cap
Swings & TTB unbroken

Time Cap per Round: 2:30

Vorname Nachname

Hinweis von Moritz


I want to Sweat:
12/10 Cal Echo Bike
10 Kettlebell Swings 16kg/12kg
8 Knee Raises

I want to perform:
15/12 Cal Echo Bike
15 Kettlebell Swings 24kg/16kg
8 Toes to Bar / 10 Knees to Elbow

I want to compete:
18/15 Cal Echo Bike
15 Kettlebell Swings 32/24kg
12 Toes to Bar

Accessory
2-3 Rounds
10-15 Dumbbell Row
10-15 Dumbbell Bench Press / Dips

Mittwoch

WOD


Workout:
Every 5:00 - 6 Sets
Run 400m
10 Bench Press @ 1BW/0.8BW

Round Cap: 3:00

Vorname Nachname

Hinweis von Moritz


I want to sweat:
45kg/32.5kg

I want to perform:
60kg/40kg

I want to compete:
1BW/0.8BW

Accessory
3 Sets
15 Barbell Rows
15 Dumbbell Flies

OLY-Class
1 Hang Clean + 1 Low Hang Clean + 1 Clean 6x @ 70% Technique Jerk
1 Squat Clean + 2 Jerks 6x @ 70% 

Donnerstag

WOD


Workout:
AMRAP20
40 Double Unders
20 Dumbbell Box Step Overs
10 Pullups 

Vorname Nachname

Hinweis von Moritz


I want to sweat:
30 Penguin Jumps
15 Dumbbell Box Step Overs 1x15kg/1x10kg
10 Jumping Pullups 

I want to perform:
40 Double Unders
20 Dumbbell Box Step Overs 1x22.5kg/1x15kg
10 Pullups

I want to compete:
40 Double Unders
20 Dumbbell Box Step Overs 2x22.5kg/2x15kg
10 Chest to Bar Pullups

Accessory
3 Sets:
12-15 Romanian Deadlifts
12-15 Weighted Situps

Freitag

WOD


Workout:
Every 2:00 - 10 Sets
10 Barfacing Burpees
3 Touch and Go Clean & Jerks

Goal: Rounds sub 1:00

Vorname Nachname

Hinweis von Moritz


I want to sweat:
7 Bar Facing Burpees
3 Touch and Go Clean & Jerks 40kg/30kg

I want to perform:
8 Barfacing Burpees
3 Touch and Go Clean & Jerks 60kg/40kg

I want to compete:
Every 2:00 - 10 Sets
10 Barfacing Burpees
3 Touch and Go Clean & Jerks 80kg/55kg

Accessory
3 Sets:
10 Banded Pass Throughs
15 Banded Good Mornings

Extra Work


Samstag

WOD


Workout:
10-1-10
Deadlifts 102.5kg/70kg
Strict HSPU

Flow:
10 Deadlifts
10 Strict HSPU
'9 Deadlifts
9 Strict HSPU
[…]
1+1 
2+2
3+3

Vorname Nachname

Hinweis von Moritz


I want to sweat: 
Deadlifts 60kg/40kg
Push Ups

I want to perform:
Deadlifts 80kg/60kg
Strict HSPU: 5-5-4-4-3-3-2-2-1-1-2-2-3-3-4-4-5-5

I want to compete:
Deadlifts 102.5kg/70kg
Strict HSPU

Accessory
3 Sets
15+ Lateral Raises
15+ Biceps Curls
15+ Triceps Extensions

Last Set to FAILURE!

 

Sonntag