plan een intake

Programming Week 46

Monday 11 November

Warming Up

Rowing/skiing game:

  • 3 x row/ski exactly 100 m – for each m you are over/under complete 1 plate GTOH

Cover the screen for round 2 & 3

Conditioning – Long Aerobic

For time:

21-15-9 reps of

  • Alt hang C&P @ 1 x 22.5/30 kg
  • Calories machine
  • Box step overs @ 1 x 22.5/30 kg

Straight onto:

21-15-9 reps of

  • SA Alt DB Thruster @ 1 x 22.5/30 kg
  • Calories machine
  • Burpee Box Jump Over

Between each round: 400 m run (so 5 x)

TC = 40 min

I = 1 x 22.5/15 kg

B = 1 x 15/10 kg – Regular Box jump overs.

If you cannot complete a 400 m run in less than 2.5 min, shorten the run.

Tuesday 12 November

Warming Up

1-2 RFQ:

  • 5/5 World’s Greatest Stretch
  • 10/10 Shoulder Exorotations

Then onto 1-2 sets:

  • 5 Clean Deadlifts
  • 5 Hang Clean Pulls
  • 5 Paused Low Hang Clean Pulls (Pause at start and above knee)
  • 5 Paused Clean Pulls (Pause below and above knee)
  • 5 Power Cleans

Weightlifting Technique

Pull focus – Clean & Jerk

3-4 RFQ:

  • 3 position clean pull (from floor, low hang, hang) & 1 power clean

Then continue building weight:

3-5 RFQ:

  • 1 Clean pull & 2 Power Clean

*Weight is not important, focus on quality of movement, so make sure the bar is heavy enough to give you some feedback, but not so heavy weight is a limiting factor.

Workout

15 min AMRAP:

  • 9 Powercleans @ 50/35 kg
  • 12 Front Squats
  • 15 TTB

1 min rest

  • 9 Powercleans @ 50/35 kg
  • 12 Front Squats
  • 15 Pull Ups

1 min rest

Aim for 90″ rounds

I = 35/25 kg & alternating TTB & banded kipping pull ups

B = 20/15 kg & knee raise & jumping chin ups

Wednesday 13 November

Warming Up

7 min AMRAP:

  • 10″/10″ Rope Hangs
  • 5 Inchworms
  • 60″ Skipping (any style)
  • 10 Rope/Ring Rows

Gymnastics

3-5 RFQ:

  • 2-3 Legless Rope Climbs
  • 45″ DU or CrossOver (DU) Practice

Intermediate: 2-5 Regular Rope Climbs

Beginner: 5 x clamp on box & 5/5 knee to elbow

Workout

3 sets of 30″ on – 1′ off x 3 – 2 min rest between rounds

  • Round 1. Row for max cals
  • Round 2. Echo Bike for max cals (if the echo bike is available choose this one over the assault bike)
  • Round 3. Ski for max cals

*Score is slowest round so you have to pace yourself a lil here. More rest than worktime but this rest should feel short. Stay on the same machine for 3 sets in a row. Rest 2 min between rounds.

Thursday 14 November

Warming Up

1-2 sets:

  • 10/10 Leg Swings
  • 20″/20″ Banded Front Rack Stretch

Then onto 1-2 sets:

  • 10 Goblet Squats with Plate Press Out at Bottom
  • 10 Banded Rows

Strength

3-4 RFQ:

  • 8 Front Squats
  • 8/8 SA Row

All on tempo: 2-0-X-1

Tempo makes it hard to pick a weight, so go by feel and form. Add weight as long as you can maintain the tempo with good form. 2 reps less than last week.

4 RFT:

  • 12 HSPU or HR-push ups
  • 12 Alt DB Snatches @ 22.5/15 kg
  • 12 m HS Walk or 4 Wall walks
  • 12 Wall Balls @ 9/6 kg

TC = 12 min

*Short and spicy cause all upper body working the same muscle groups. Aim for 2.5 min rounds.

Friday 15 November

Warming Up

1-2 Sets:

  • 10 Slow Goblet Squats with light weight
  • 10 Goblet Presses from bottom of Squat Position

1-2 Sets

  • 5 Clean Deadlifts
  • 5 Tall Muscle Cleans
  • 5 High Hang Muscle Cleans & Strict Press
  • 5 High Hang Power Clean & Strict Press
  • 5 Hang Power Clean & Push Press
  • 5 Hang Squat Clean & Push Press
  • 5 Power Clean & Push Jerk
  • 5 Squat Clean & Push/Split Jerk

Weightlifting Technique

Clean & Jerk

3 x 5 min EMOM

  • 1 Clean & Jerk @ 75-80%

2 min rest / change weight

  • 1 Clean & Jerk @ 77.5-82.5%

2 min rest / change weight

  • 1 Clean & Jerk @ 80-85%

 

Workout

2 RFT:

  • 400 m run Synchro
  • 10 D-ball to/over shoulder IGYG @ 70/50
  • 20 Line Facing Burpees Synchro
  • 30 Barbell Thrusters IGYG @ 60/40 kg

TC = 14 min

I = 45/30 kg – 50/35 kg D-ball

B = 30/20 kg – 35/20 kg D-ball

Saturday 16 November

Warming Up

2-3 RFQ:

  • 10/10 Dead Bugs
  • 5 Suitcase Carry Deadlifts R straight into 20 m Suitcase Carry – min 16 kg KB
  • 5 Suitcase Carry Deadlifts L straight into 20 m Suitcase Carry – min 16 kg KB

Strength/WL

3-4 RFQ:

  • 6 Deadlifts*
  • 6 Push Press**

*Tempo = 2-0-X-0

** Tempo = 2-1-X-0 – So 2″ down as well as a 1″ pause before the next rep.

Tempo makes it hard to pick a weight, so go by feel and form. Add weight as long as you can maintain the tempo with good form.

Workout

3 RFT:

  • 100 DU or heavy rope SU
  • 25 KB swings @ 32/24 kg
  • 20 Goblet Squats @ 32/24 kg

TC = 15 min

*The KB should feel heavy and your grip should struggle the most.

I = 24/20 kg

B = 20/16 kg

Sunday 17 November

Warming Up

4 x 300 m Row/Ski* or 600 m Echo Bike**

* = increase speed every 100 m

** = increase speed every 200 m

Conditioning – Workout Short Anaerobic

5 min x 9

  • Set 1-3: 15 Weighted Box Step Ups @ 2 x 22.5/15 kg, 15 TTB, 15/13 Cal Ski Erg
  • Set 4-6: 15 Box Jump Overs, 16 Alternating DBL DB Step Back Lunges, 13/11 Cal Echo Bike
  • Set 7-9: 15 DB Burpee Deadlifts, 15 (Jumping) Pull Ups, 18/15 Cal Row

 

*Aim to finish each interval in max 3 min so you have at least 2 min rest before the next set. Ensure you scale movements up or down to be able to move for 3 min. Technique should not be a limiting factor so if scale the gymnastics movements down to (alt) V-ups to jumping pull ups to stick to the time domains.