plan een intake

Programming week 51

Monday 16 December

Warming Up

2 RFQ:

  • 10 Calories machine
  • 5/5/5 Lunge Matrix
  • 10/10 m KB OH Walks
  • 10 KB Goblet Thrusters

Today we’re celebrating coach Sven’s birthday!

Workout – Svens Bday Bash

3 RFT:

  • 6 SA KB Thruster L
  • 6 OH KB Lunge Steps (Left hand)
  • 6 SA KB Thruster R
  • 6 OH KB Lunge Steps (Right hand)
  • 18 C2B Pull Ups
  • 500 M (row /ski /1000m Bike)
  • 10 1 m Burpee Broad Jumps
  • 10 Cal Machine
  • 10 1 m Burpee Broad Jumps
  • 10 Cal Machine
  • 500 M (row /ski /1000m Bike)

TC = 35 min

RX Weight 24/16 KB

Push for unbroken sets

Try to recover a little bit in the machine

Set screens on machine so you can see distance and calories on the same screen

Tuesday 17 December

Warming Up

7 min AMRAP:

  • 5 Down Ups
  • 10 Bent over Flyes with light plates
  • 10 Sit Ups
  • 10 KB Deadlifts

Conditioning – Workout

10 min EMOM

  • Odd: 30″ Max (C2B) Pull Ups
  • Even: 5 Line Facing Burpees

3 min rest

20 min AMRAP:

  • 400 m Run
  • 30 American KB Swings @ 32/24 kg
  • 20 TTB, Leg Raises or V-ups

3 min rest

4 min AMRAP:

  • Max Line Facing Burpees

*We’re doubling the volume on the pull ups from last week. Quite a big jump so think about how you’re going to divide your reps. Your score is total number of Line Facing Burpees in the final AMRAP. 4 min is a long time so you probably need to start with a lower pace than what you think you can manage.

Wednesday 18 December

Warming Up

1-2 RFQ:

  • 5/5/5 Lunge Matrix
  • 5 Walkouts with Heel Tap

 

Then onto 1-2 sets of:

  • 5 Tall Muscle Cleans
  • 5 Front Squats
  • 5 Tall Power Cleans
  • 5 Tall Squat Cleans
  • 5 High Hang Squat Cleans
  • 5 Hang Squat Cleans
  • 5 Squat Cleans

Weightlifting Technique

Catch focus:

3-4 RFQ:

  • 1 Tall Muscle Clean & 1 Tall Power Clean & Tall Squat Clean*

Add 2″ pause in catch

Then continue building weight:

3-5 RFQ:

  • 1 High Hang Squat Clean & 2 Hang Squat Cleans

*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

4 RFT:

  • 15 Deadlifts @ 100/70 kg
  • 4 Wall Walks

TC = 12 min

*Short and spicy on the midline. The Deadlifts should feel challenging, but not max. Aim to finish these in max 2-3 sets. Aim for 2.5 min rounds.

I = 70/50 kg – 3 wall walks

B = 50/35 kg – 3-4 partial wall walks

Thursday 19 December

Warming Up

7 min AMRAP:

  • 10 Banded Shoulder Disclocates
  • 10 Banded Pull Aparts
  • 30″ Hollow Body Hold
  • 30″ Arch Body Hold
  • 30″ skipping

Gymnastics – Butterfly/Kipping Technique

2-3 RFQ:

  • Butterfly: 10 Shoulder Circles With Cone Between Feet & 5 Strict Pull Up with Butterfly Fall Through
  • Kipping: 5-10 Kip Swings With Cone Between Feet & 5 Strict Pull Ups (use a box to jump onto the rig if needed) Into Kip Swing

Then onto:

3-4 RFQ:

  • 5-10 Butterfly (C2B) Pull Ups
  • 5-10 Kipping (C2B) Pull Ups

Between each set:

  • 30″ Hollow Body Hold

Workout

16 min AMRAP:

  • 1 round Macho Man
  • 30 DU or 30″ practice
  • 2 rounds Macho Man
  • 60 DU or 60″ practice
  • 3 rounds Macho Man
  • 90 DU or 90″ practice

Machoman =

  • 3 Powercleans
  • 3 Front Squats
  • 3 STOH

RX = 84/61 kg – M-H

I = 61/43 – M-H

B = 35 / 30 kg M-H

Only scale to SU if SU are still a challenge, otherwise practice your DU.

Friday 20 December

Warming Up

2-3 RFQ:

  • 10 Cossack Squats
  • 5/5 SL Deadlifts
  • 10/10 m KB OH Carries

Strength

  • 1 x 6 Deadlifts @ 74-78%
  • 2 x 5 Deadlifts @ 78-82%
  • 2 x 4 Deadlifts @ 82-86%

After each set:

  • 3 Push presses (fewer reps than last week so try to build the weight)

Workout

Chipper with a buddy:

  • 10 Rope Climbs IGYG
  • 60 Calorie Row IGYG
  • 40 Devil Presses IGYG @ 1 x 30/22.5 kg
  • 80 Box Jump Overs IGYG
  • 40 D-Ball to/Over Shoulder IGYG @ 50/35 kg
  • 60 Cal Ski IGYG
  • 10 Rope Climbs IGYG

TC = 28 min

I = -10% of the reps – 1 x 22.5/15 kg DB

B = -20% of the reps – 1 x 15/10 kg DB

Saturday 21 December

Warming Up

  • 10 Russian Baby Makers
  • 10 Squat & Reaches

Then onto:

  • 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

  • 1 x 5 Clean & Jerks 75-80%
  • 3 x 3 Clean & Jerks 85-90%
  • 2 x 1 Clean & Jerk @ 95+?

*All performed as singles – build weight over all sets

Workout

30-20-10 reps of

  • DBL DB Hang Snatch @ 2 x 22.5/15 kg
  • DBL DB OHSquat

After each set:

  • 75 DU or 75″ practice

TC = 12 min

Sunday 22 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/WL

  • 1 x 6 Front Squats @ 74-78%
  • 1 x 5 Front Squats @ 78-82%
  • 2 x 4 Front Squats @ 82-86%

After each set:

  • 7/7 SA Row

*We’re moving away from the pauses. Try to maintain speed without the pause

2 reps more on the rows, see if you can hold the same weight as last week

Workout

3 RFT:

  • 3-5 Strict C2B Pull Ups
  • 10 Box Step Overs
  • 3-5 Strict Pull Ups
  • 10 Box Jumps
  • 3-5 Strict Chin Ups
  • 10 Box Jump Overs

TC = 18 min

*You have one min per movement. If 5 reps is easy consider making the movement harder so you need that minute. Use weights if needed. We’re working on improving our strict pulling strength so focus on that for today. Take it easy on the box jumps.

RX = 50/35 kg – 5 reps – no bands

I+ = 35/30 kg – 3 reps – no bands

I = 35/30 kg – 5 reps – bands

B = 30/20 kg – 3 reps – with bands – Do strict pull ups for movement 1, strict chin ups for movement 2 & ring rows for movement 3.