Training KW #30

Guten Tag ihr Lieben,

ab sofort werdet ihr jeden Sonntag die Trainingsplanung der kommenden Woche hier finden. (Änderungen vorbehalten).

Und zur Feier des Launches unserer neuen Website werden wir für den gesamten Juli auch unser „Extra-Work“-Template in der Trainingswoche kostenlos dazu posten. Dabei handelt es sich um optionale Zusatzinhalte, die den Trainingstag rund um das WOD ergänzen und das Training für Wettkampfsportler und ambitionierte Hobbyathleten abrunden. Der zusätzliche Zeitaufwand beträgt etwa 60-90 Minuten – je nach Trainingstag.

Wir befinden uns gerade in Woche #6 eines 10-wöchigen Kraft-Zyklus in unserer Extra-Work.

Für den Inhalt der Wochen #1 & #2 koennt Ihr mir gerne eine Mail an moritz@first-class-performance.com schreiben.
Alternativ steht euch natürlich auch das Kontaktformular zur Verfügung.

Montag

WOD

Warmup
For time:
400m Run
15 Air Squats
15 Push Ups
400m Run
15 Front Squats (leicht)
15 Push Press (leicht)
400m Run
15 Thrusters (leicht)

WOD A
“Fitness Bundesliga 20.2”
Find your 3RM Thruster



WOD B
For Time:
Run 1k

Extra Work

OLY
Power Snatch 2-2-2-2-2-2
67.5-77.5%
Singles – no touch and go
Fokus: Füße setzen & aktive Schultern

Strength
Back Squat 1x6 at 70% 1RM
Back Squat 1x6 at 80% 1RM
Back Squat 1x3 at 90% 1RM
Back Squat 1x2 at 95% 1RM.

2:00 Rest b/t sets

Front Squat 1x5 at 65% 1RM
Front Squat 1x4 at 75% 1RM
Front Squat 1x4 at 80% 1RM
Front Squat 1x4 at 80% 1RM

2:00 Rest b/t sets

Gymnastics Conditioning
AMRAP25
5 Pullups
10 Push Ups
15 Air Squats

Hinweis von Moritz

Mit Weste (10kg/6kg)

Accessory
3 Rounds for Quality:
1:00 Wall-Sit
1:00 Plank Hold
1:00 Face Pulls

Dienstag

WOD

Workout
“Fitness Bundesliga 20.3”
AMRAP12
15 Wall Balls 20lbs/14lbs
20 Alternating Dumbbell Snatches 22.5kg/15kg
30 Double Unders


Accessory
4 Rounds for Quality:
12 Dumbbell Bench Press
10 Ring Rows
8+8 Bulgarian Split Squats

Extra Work

OLY
Power Clean and Jerk 2+1
2 Power Clean + 1 Jerk (Split)
67.5-77.5%
Go every 2:00

Hinweis von Moritz

Jerk aus der Ruhe
Fokus: Füße setzen & schnelle Ellenbogen

Strength
Deadlift 1x5 at 65% 1RM
Deadlift 1x4 at 75% 1RM
Deadlift 1x4 at 80% 1RM
Deadlift 1x4 at 80% 1RM

Dead Stop – no touch and go
2:00 Rest b/t sets

Bench Press 1x6 at 75% 1RM
Bench Press 1x6 at 80% 1RM
Bench Press 1x3 at 90% 1RM
Bench Press 1x2 at 95% 1RM

2:00 Rest b/t sets

Gymnastics Conditioning
AMRAP7
3 Strict Handstand Push Ups
3 Toes to Bar
6 Strict Handstand Push Ups
6 Toes to Bar
9 […]
9 […]

3 Minuten Pause:

Dann den Rückweg auf Zeit.

Accessory
3:00 easy ski
Trap (upper. middle and lower) Lacrosse ball 3:00 R/L
Banded scalene stretch 2:00 R/L
Lat smash 2:00 R/L

Mittwoch

WOD

Warmup
Every 1:30 – 8 Rounds
3 Snatch Grip Push Press
2 Snatch Balances

Hinweis von Moritz

Von Runde zu Runde Last steigern.

Workout
Hang Power Snatch
3-3-3-3-3-3

Hinweis von Moritz

Erster Arbeitssatz beginnt bei ca. 65%
3-5 Warmup Sätze einplanen

Accessory
3 Rounds for Quality:
15 Weighted Situps
12 Staggered Stance Romanian Deadlifts

Extra Work

OLY
Squat Snatch 2-2-2-2-2-2
67.5-77.5%
Fokus:
- Komplett Strecken!
- Tempo unter die Stange
- Aktive Schultern in Empfangsposition

Strength
Back Squat 1x4 at 75% 1RM
Back Squat 1x4 at 80% 1RM
Back Squat 1x4 at 80% 1RM
Back Squat 1x4 at 80% 1RM

2:00 Rest b/t sets

Front Squat 1x5 at 60% 1RM
Front Squat 1x5 at 65% 1RM
Front Squat 1x5 at 70% 1RM
Front Squat 1x5 at 70% 1RM

2:00 Rest b/t sets

Heavy Weight MetCon
2 Sets:
10-8-6-4-2
Sandbag Over Shoulder 70kg/45kg
Dumbbell Bench Press 30kg/20kg

5:00 Minuten Pause zwischen den Sets

Posterior Chain Accessory
3 Rounds for Quality:
15 GHD Hip Extensions
15+15 Front Foot Elevated Split Squats

Cool Down
2:00 Quad Smash
2:00 Pidgeon Stretch
2:00 Calf Stretch

Donnerstag

WOD

Workout Part A
Find your 7RM Front Squat

Workout Part B
For Time:
3 Rounds of:
15 Overhead Squats 40kg/30kg
15 Burpees

Into:
3 Rounds of:
15 Front Squats 50kg/35kg
15 Burpees

Into:
3 Rounds of:
15 Back Squatst 60kg/40kg
15 Burpees

Hinweis von Moritz

No Racks!
Vergleiche mit: 19.07.2019

Extra Work

Rest

Freitag

WOD

Workout
Fitness Bundesliga 20.4
For time: Row, 1000/800 m
30 Shoulder-to-Overheads, 40/30 kg
30 Toes-to-bars

Row, 750/600 m
20 Shoulder-to-Overheads, 60/40 kg
20 Chest-to-bar Pull-ups

Row, 500/400 m
10 Shoulder-to-Overheads, 80/55 kg
10 Bar Muscle-ups

Row, 250/200 m

Hinweis von Moritz

Timecap: 25 Minuten
Tiebreak: 1 – vor den Bar Muscle Ups
Ergebniseingabe
von: Donnerstag, 16.07.2020 19:30 Uhr
bis: Sonntag, 26.07.2020 23:55 Uhr

Cooldown
3 rounds for quality of:
10 Thread the Needle
10 Toes to Kettlebell

Extra Work

OLY
Hang Squat Clean 2-2-2-2-2-2
67.55-77.5%
Fokus: Strecken & schnelle Ellenbogen

Singles!
No Touch and Go

Strength
Bench Press 1x4 at 75% 1RM
Bench Press 1x4 at 80% 1RM
Bench Press 1x4 at 80% 1RM
Bench Press 1x4 at 80% 1RM

2:00 Rest b/t sets

Deadlift 1x5 at 60% 1RM
Deadlift 1x5 at 65% 1RM
Deadlift 1x5 at 70% 1RM
Deadlift 1x5 at 70% 1RM

2:00 Rest b/t sets

Dead stop – no touch and go.

Bodybuilding
4 Sets – alternierend:
8 Dumbbell Incline Bench Press
8 Dumbbell Rows

Into 3 Sets:
12 Dumbbell Lateral Raises
12 Biceps Curls
12 Triceps Extensions

Samstag

WOD

Workout
Every 4:00 – 6 Rounds
30/24 Cal Row
15 Handstand Pushups

Hinweis von Moritz

Wenn ihr plant den “Extra“ Teil zu trainieren:

25 Cal Echo Bike
15 HSPU

Accessory
3 Rounds for Quality
10 Bent over Lateral Raises
0:30 Tall Kneeling Anti Rotation Isolation Holds
10 Rocking Pushups
0:30 Tall Kneeling Anti Rotation Isolation Holds

Extra Work

Gymnastics Strength Conditioning
3 Sets aus:
3 Runden
20/16 Cal Row
2 Pegboard Ascents

3 Minuten Pause zwischen den Sets.


Optionaler Run
Run
1000m Easy Jog
-Rest 3 Minutes-
5x200m moderate/fast into 100m jog
-Rest 3 Minutes-
4x200m moderate/fast into 100m jog
-Rest 3 Minutes-
3x200m moderate/fast into 100m jog
-Rest 3 Minutes-
2x200m moderate/fast into 100m jog