Training KW #31

WOD

Workout
“Quardruple Jackie”
In Teams of 2 – For Time:
Row 4000m
200 Thrusters, 20kg/ 15kg
120 Pullups


Optionen:
Row 3000m
150 Thrusters, 20kg/15kg
90 Pullups

Cool Down
2 Rounds:
0:30 Banded Face Pulls
1:00 Pigeon pro Seite
1:00 Couch Stretch pro Seite

Extra Work

OLY
3-Position Snatch
1 Power Snatch + 1 Hang Power Snatch (Mitte Oberschenkel) + 1 High Hang Power Snatch (Pockets)

Fokus: Füße setzen & Tempo unter die Stange

Strength
Back Squat 1x5 at 70% 1RM
Back Squat 1x5 at 80% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1x2 at 90% 1RM
Back Squat 1x1 at 100% 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 85% 1RM

2:00 Rest b/t sets

Accessory
3 Sets:
20 GHD Hip Extensions
15 Ring Rows

WOD

Workout
Teams of 2 – 40 Rounds for time of:
3 Lateral Burpee over the Bar
2 Strict Handstand Push Ups
1 Power Clean 100kg, 70kg

You go, I go. (20 Runden pro Person)

Accessory
3 Rounds for Quality:
15 Bent over Rows
15 Abmat-Situps

Extra Work

OLY
Clean and Jerk Complex
3 Clean Grip Deadlifts + 2 Hang Power Cleans + 1 Jerk (Split)
67.5-77.5%
Go every 2:00


Strength
Deadlift 1x5 at 65% 1RM
Deadlift 1x4 at 75% 1RM
Deadlift 1x4 at 80% 1RM
Deadlift 1x4 at 85% 1RM

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

Bench Press 1x5 at 75% 1RM
Bench Press 1x5 at 80% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x2 at 90% 1RM
Bench Press 1x1 at 100% 1RM

2:00 Rest b/t sets


Bodybuilding
12-10-8-8
Incline Dumbbell Bench Press
Dumbbell Row

WOD

Warmup
Box Jump 3-3-3-3-3-3


Workout
„Nancy“
5 Rounds for time:
400m Run
15 Overhead Squats 42.5kg/30kg


Variante A:
5 Rounds
400m Run
15 Overhead Squats 30kg/20kg

Variante B:
5 Rounds
400m Run
15 Double Kettlebell Overhead Squats 2x24kg/2x16kg

Accessory
3 Rounds for Quality:
10+10 Bulgarian Split Squats
10 Bent over Lateral Raises

Extra Work

OLY
Snatch Work Complex
5 Sets:
1 Snatch Grip Push Press + 1 Overhead Squat + Snatch Grip Push Press + 1 Snatch Balance

- aus dem Rack oder aus den Blöcken
- fließende Bewegung, 5-10 Warmups Sets
- aufrechter Oberkörper, active Schultern, gestreckte Ellenbogen

Strength
Back Squat 1x4 at 70% 1RM
Back Squat 1x4 at 75% 1RM
Back Squat 1x4 at 80% 1RM
Back Squat 1x4 at 85% 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

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

WOD

3 Sets – AMRAP7’
3 Rounds of:
50 Double Unders
15 Abmat Situps
Into: Max Calorie Row

3:00 Pause zwischen den Sets

WOD

Workout
5 Rounds for time of:
1 Round of “Cindy”
5 Snatches 62.5kg/42.5kg
1 Round of “Cindy”
5 Clean & Jerks 62.5kg/42.5kg


Power-Snatch und Power-Clean & Jerk sind erlaubt.

Goal: 15:00
Cap: 20:00

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

Extra Work

OLY
Clean Complex
5 Sets aus:
2 Halting Clean Grip Deadlifts + 1 Squat Clean

Fokus: Erster Zug

Halting Clean Grip Deadlift:
Hantel vom Boden bis über’s Knie führen – Mitte des Oberschenkels – min 3 Sekunden halten – Reset auf den Boden. 2x – dann 1x Squat Clean

Strength
Bench Press 1x4 at 70% 1RM
Bench Press 1x4 at 75% 1RM
Bench Press 1x4 at 80% 1RM
Bench Press 1x4 at 85% 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.


Midline Work
4 Rounds:
10 Single Arm Dumbbell Push Press, 25/15 kg
10 GHD Sit-ups
10 Single Arm Dumbbell Push Press, 25/15 kg
10 GHD Sit-ups
Rest 2 mins

Accessory
Ring Row 15-15-15-15
Extension 15-15-15-15

Cool Down

WOD

Workout
For time:
Run, 400 m
15 Muscle-ups
Run, 400 m
12 Muscle-ups
Run, 400 m
9 Muscle-ups

Rest 5 mins

Run, 400 m
Handstand Walk, 30 m
Run, 400 m
Handstand Walk, 24 m
Run, 400 m
Handstand Walk, 12 m


Accessory
3 Rounds for Quality
10+10 External Rotations
10 Banded Pass Throughs
1:00 Couch Stretch/Bein

Extra Work

Barbell Conditioning
“Isabel”
30 Power Snatches for time 62.5kg/42.5kg

Laufende Uhr: bei 15:00 starten mit:

„Grace“
30 Power Clean and Jerks for time 62.5kg/42.5kg

Bodybuilding & Accessory
3 rounds for quality of:
20 Deadbugs
15 Front Foot Elevated Split Squats
10 Strict Toes-to-bars

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

Cool Down
Quad smash 1:00 R/L
Couch Stretch 2:00 R/L
Box/bench ankle stretch 2:00 R/L