plan een intake

Programming week 35

Monday 26 August

Warming Up

  • 400 m Jog & Chat

Then 1-2 Sets:

  • 10 Wall Balls
  • 10 Cal Ski/Row
  • 5 Burpee Broad Jumps
  • 20 m Farmer Carries

Conditioning – Hyrox

4 RFT:

  • 400 m Run
  • 25 Wall Balls @ 9/6 kg
  • 500 m Row/Ski (2 x Row / 2 x Ski)
  • 20 m Burpee Broad Jumps
  • 50 m Farmer Carries @ 2 x 24/16 kg 

TC = 40 min

Tuesday 27 August

Warming Up

1-2 sets:

  • 10 Kang Squats
  • 20″ / 20″ PVC Subscap stretch

Then with an empty barbell or PVC onto:

  • 5 Clean Deadlifts
  • 5 Slow Third Pulls
  • 5 Slow Second Pulls (From Above Knees to High Hang position and Back)
  • 5 Slow First Pulls (From Mid-Shin to Knee Cap)
  • 5 Slow Clean Pulls
  • 5 Clean Pulls
  • 5 Power Cleans

Weightlifting – Clean Technique “Pull focus”

Work up to a heavy:

  • 2 High Hang Pulls & 1 High Hang Clean

Then onto:

  • 2 Hang Pulls & 1 Hang Clean

Then onto:

  • 2 Low Hang Pulls & 1 Low Hang Clean

Then onto:

  • 2 Clean Pulls & 1 Clean

Workout

7 min AMRAP

  • 8 KB Box Step Overs @ 24/16 kg (M)
  • 4 Push Ups
  • 2 Cleans (M) @ 70/50 kg

3 min rest

7 min AMRAP

  • 8 KB Swings (L) @ 24-16 kg
  • 4 Pull Ups
  • 2 Thrusters (M-H) @ 50/35 kg

*The goal of today’s workout is to keep moving for the full 7 min. Try not to waste time on transitions, sets are short and movements are complimentary on eachother. Use the same KB for the step overs and KB Swings. The cleans & thrusters should feel heaviest, use the other movements to recover.

Wednesday 28 August

Warming Up

7 min AMRAP:

  • 10/10 SL Glute Bridges
  • 10 Ring Rows
  • 5 Inchworms
  • 60″ Machine

Strength: Hip Thrusters & Pendlay Rows

3-4 RFQ:

  • 20 Hip Thrusters
  • 20 Pendlay Rows

*Start a new set every 4 min & try to build weight across all sets. If you did this session last time, try to maintain the same weight or build. This is pretty much cardio :)

 

Workout

2RFT:

  • 30 Calories Machine
  • 30 Deadlifts @ 70/50 kg
  • 30 Plate GTOH @ 25/20 kg
  • 20 Calories Machine
  • 20 Front Squats @ 70/50 kg
  • 20 Lunge Steps with Plate OH @ 25/20 kg

TC = 25 min

*Use the same barbell and plate for both movements. Barbell/plate should feel light for the 30 rep movements and medium-heavy for the 20 rep movements

Thursday 29 August

Warming Up

1-2 sets:

  • 20″/20″ Ankle Stretch
  • 20″ Dead Hang

Onto 1-2 Sets:

  • 5/5 ATG Split Squats
  • 10 Kip Swings

Onto 1-2 Sets:

  • 10 Pistols Down On Both Feet / Up On One Foot
  • 10 Knee/Leg Raises

Gymnastics – TTB & Pistols

15 min EMOM

  • X TTB
  • X Alternating Pistols
  • 10 (Pike) Push Ups

*Choose numbers for “X” that are challenging but doable in max 30″. The push ups are just there to make this an active rest.

 

Workout

6 min AMRAP

2-4-6-8-10-etc

  • m HS Walk or Wall Walks

20-40-60-80-100-etc.

  • DU or SU

4 min rest

6 min AMRAP

  • Start where you finished the first AMRAP and work your way back to 0 HS/wall walks & DU/SU

Friday 30 August

Warming Up

  • 400 m Jog & Chat

1-2 RFQ:

  • 30″ D-Ball Hold
  • 15 Plate GTOH
  • 15 Plate Thrusters
  • 10 Kip Swings

Conditioning

Chipper with a buddy

  • 800 m run synchro
  • 50 DBL DB Snatches IGYG @ 2 x 22.5/15 kg
  • 50 synchronised DB Thrusters @ 1 x 22.5/15 kg or 50 HSPU IGYG
  • 200 m D-ball carry IGYG @ 50/35 kg
  • 50 synchro alternating DB Snatches @ 1 x 22.5/15 kg
  • 50 TTB synchro or IGYG
  • 200 m D-ball carry IGYG @ 50/35 kg
  • 50 DBL DB Snatches IGYG @ 2 x 22.5/15 kg
  • 50 synchronised DB Thrusters @ 1 x 22.5/15 kg or 50 HSPU IGYG
  • 800 m run

TC = 35 min

Saturday 31 August

Warming Up

1-2 sets:

  • 10 PVC Shoulder Dislocates
  • 10 PVC OH Squats

Then with an empty barbell or PVC onto:

  • 5 Snatch Deadlifts
  • 5 Slow Third Pulls
  • 5 Slow Second Pulls (From Above Knees to Crease of Hips and Back)
  • 5 Slow First Pulls (From Mid-Shin to Knee Cap)
  • 5 Slow Snatch Pulls
  • 5 Snatch Pulls
  • 5 Power Snatches

Weightlifting – Snatch Technique “Pull focus”

Work up to a heavy:

  • 2 High Hang Snatch Pulls & 1 High Hang Snatch

Then onto:

  • 2 Hang Snatch Pulls & 1 Hang Snatch

Then onto:

  • 2 Low Hang Snatch Pulls & 1 Low Hang Snatch

Then onto:

  • 2 Snatch Pulls & 1 Snatch

 

Workout

4-5 RFT:

  • 16 TTB or V-ups
  • 12 Powersnatches @ 42.5/30 kg
  • 8 Burpees Over Barbell
  • Rest 60″

TC = 15 min

RX = 5 rounds – aim for <2 min rounds –

I = 4 rounds, aim for <3 min rounds – 30/22.5 kg BB

B = 4 rounds, 20/15 kg BB

*Push the pace more than you want to. The barbell should be light enough to enable the powersnatches in max 2 sets per round.

Sunday 1 September

Warming Up

1-2 sets:

  • 5/5 Step Back Lunges Into Knee Raise
  • 10 OH Band Pull Aparts

Then onto 1-2 sets:

  • 10 DB Step Back Lunges
  • 10/10 m DBL DB OH Walks

Strength: Step Back Lunges & DB OH Press

3-4 RFQ:

  • 20 Step Back Lunges
  • 20 DB OH Presses

*Start a new set every 4 min & try to build weight across all sets. If you did this session last time, try to maintain the same weight or build. This is pretty much cardio :)

 

Workout

15 min EMOM / 45″ work/15″ rest

  1. D-ball to/over shoulder
  2. Cal Ski
  3. Yoke/Farmer Carries