Training KW #31

Moritz Wellhöner

Moritz Wellhöner

26.07.2020

Guten Tag ihr Lieben,


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 #7 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


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

Vorname Nachname

Hinweis von Moritz

Row: nach 500m wechseln
Thrusters & Pullups: nach Belieben

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

Dienstag

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

Vorname Nachname

Hinweis von Moritz

Deadlift: Fokus erste Zug Hang
Power Clean: Strecken + Schnelle Ellenbogen
Jerk: Footwork

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

Mittwoch

WOD


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

Vorname Nachname

Hinweis von Moritz

Von Runde zu Runde Last steigern.

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

Vorname Nachname

Hinweis von Moritz

Vergleiche 01.07.2019

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

Donnerstag

WOD


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

3:00 Pause zwischen den Sets

Extra Work


Rest

Freitag

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

Vorname Nachname

Hinweis von Moritz

1 Round of Cindy:
5 Pullups
10 Push Ups
15 Air Squats

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

TFL lacrosse ball Smash 1:00 R/L (Youtube)


Lateral Banded Hip External Rotation Stretch 2:00 R/L (Youtube)


box/bench ankle stretch 2:00 R/L - for stretch today (Youtube)


Wall Hip Internal Rotation Stretch 2:00 R/L (Youtube)


Samstag

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

Vorname Nachname

Hinweis von Moritz

Option:
Burpee Pullups
5-4-3 Wall Walks oder 75-50-25 Shoulder Taps

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

Vorname Nachname

Hinweis von Moritz

Box/Bench Sretch
https://www.youtube.com/watch?v=bTTjqDRyxQM: