plan een intake

Programming week 49

Monday 2 December

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:

  • 6 Front Squats
  • 6/6 SA Row

Same reps different tempo

All on tempo: 3-1-X-1 – In the front squats, try to remain as explosive as possible on the way up.

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

For time:

  • 50 Devil Presses @ 2 x 22.5/15 kg
  • 100 TTB

*Divide anyway you want

TC = 18 min

I = Alternating TTB & 2 x 15/10 kg

B = (alternating) V-ups or leg raises & 2 x 10/7.5 kg

Today you get to decide the rep ranges, so the work does not need to be completed in the order given.  So for example you might want to do 5 sets of 10 Devil presses and 20 TTB, or 10 sets of 5 Devil presses and 10 TTB. More advanced athletes challenge yourself by making big unbroken sets on the TTB.

Tuesday 3 December

Warming Up

With empty barbell 2 rounds of:

  • 5 Clean Deadlifts
  • 5 Clean High Pulls
  • 5 Front Squats
  • 5 Strict Presses

Then onto:

  • 5 Tall Muscle Cleans
  • 5 Tall Power Cleans
  • 5 Hang Muscle Cleans
  • 5 Hang Power Cleans & Push Press
  • 5 Hang Squat Cleans & Push Jerk
  • 5 Squat Cleans & Split Jerk

Weightlifting Technique

  • 3 x 5 Clean & Jerks @ 75-80%
  • 2 x 3 Clean & Jerks @ 85-90%
  • 1 x 1 Clean & Jerk @ 90%+?

*All performed as singles – build weight over all sets

Workout – TEST

10 min AMRAP:

  • 10 C2B Pull Ups
  • 5 Line Facing Burpees

RX: C2B Pull Ups

I+: Pull Ups (no bands)

I: Banded Pull Ups (thin red/turquoise, medium blue/black, thick green bands only.

B: Jumping Pull Ups & Line Facing Down Ups

This is a test, which means you are not allowed to choose any other options than the ones mentioned here. Even if that means working slightly over or under your capacity. 10 min is a long time, think about how you are going to pace yourself. Have a plan and stick to it.

Wednesday 4 December

Warming Up

1-2 sets:

  • 10/10 Single Leg RDL’s
  • 5 Walkouts With Heel Tap

1-2 sets with Empty Barbell:

  • 10 Romanian Deadlifts
  • 10 Strict Presses

Strength/WL

  • 3 x 6 Deadlifts @ 70-74%
  • 2 x 5 Deadlifts @ 74-78%

After each set:

  • 5 Push presses

No more tempo, so see if you can push the weights a lil

Workout

2′ ON / 1′ OFF x 6

  • 6 Power Cleans @ 42.5/30 kg
  • 12 Step Back Lunges @ 42.5/30 kg
  • 2 Wall walks
  • AMRAP DU

*Score is total DU collected over all 6 sets. Aim to start the DU with at least 30″ on the clock left. Scale numbers up/down accordingly.

I = 35/25 kg BB – 1 Wall Walk

B = 25/20 kg BB – 1-2 Partial Wall Walk

Thursday 5 December

Warming Up

2 RFQ:

  • 30″ Scapula Pull Ups
  • 10 Kip Swings with cone between feet
  • 10 Down Ups
  • 10/10 Banded Lat Raises

Conditioning – TEST

10 min AMRAP:

  • 10 C2B Pull Ups
  • 5 Line Facing Burpees

RX: C2B Pull Ups

I+: Pull Ups (no bands)

I: Banded Pull Ups (thin red/turquoise, medium blue/black, thick green bands only.

B: Jumping Pull Ups & Line Facing Down Ups

This is a test, which means you are not allowed to choose any other options than the ones mentioned here. Even if that means working slightly over or under your capacity. 10 min is a long time, think about how you are going to pace yourself. Have a plan and stick to it.

Workout

3 RFT:

  • 20 SB Squats @ 70/50 kg
  • 30 Box Jump Overs
  • 1000/800 m Row/Ski/2000/1600 m bike

TC = 21 min

I = 50/35 kg 900/700 m – 1800/1400 m bike

B = 35/30 kg 800/600 m – 1600/1200 m bike

Friday 6 December

Warming Up

1-2 sets:

  • 10 Shoulder Disloactes
  • 10 Giant Circles

Then onto 1-2 rounds:

  • 5 Tall Snatch High Pulls
  • 5 High Hang Muscle Snatches
  • 5 Back Squats to Snatch Push Press
  • 5 OH Squats
  • 5 Drop Snatch
  • 5 Tall Snatch

Weightlifting Technique

  • 2 x 5 Snatches
  • 2 x 3 Snatches
  • 2 x 2 Snatches

*All performed as singles – build weight over all sets.

Workout 

4 RFT:

  • 20 HSPU IGYG
  • 30/24 Cal Machine IGYG
  • 10 Sync OH Squats @ 60/40 kg -M/H

TC = 16 min

Intermediate =  Pike push ups (feet elevated), 27/22 calories, 40/27.5 kg BB

Beginner = (Incline) push ups, 24/19 calories, 20/15 kg BB

Saturday 7 December

Mock Meet & Lift Off

If you’re not joining, come and cheer on our athletes!

Sunday 8 December

Warming Up

1-2 Sets:

  • 5/5 Front Rack Stretch with Barbell
  • 30″ Barbell behind the neck front rack stretch

1-2 sets:

  • 5/5 Barbell front rack step Back Lunges
  • 10 RDL’s
  • 10 Bent Over Rows

Strength

  • 3 x 6 Paused Front Squats 0-2-X-0
  • 2 x 5 Paused Front Squats 0-2-X-0

After each set:

  • 5/5 SA Row

*Still a 2″ pause at the bottom of the front squat. Try to be as explosive as you can standing up

Workout

15-9-3 reps of:

  • BMU / Burpee Pull Ups
  • 75 Crossover SU / 60″ practice

Then onto:

21-15-9 reps of:

  • Burpee Deadlifts @ 2 x 22.5/15 kg
  • 75 DU / 60″ practice

TC = 18 min