plan een intake

Programming week 3

Monday 13 January

Warming Up

2 RFQ:

  • 5/5/5 Banded Pull Aparts at OH, Shoulder & Hip Height
  • 10 Banded OH Presses
  • 5 Inchworms

Strength – Test 1 RM Strict Press

In 20 min:

Find your

  • 1 RM Strict Press

*Warm up to your test weight whilst avoiding doing too many sets to ensure you stay away from fatigue. Try to limit attempts to 2-3 times max, with at least 2 min rest between sets.

If you already did this test last week, continue with the first training:

3-4 RFQ:

  • 12 Bench Presses
  • 12 Sumo Deadlifts

*Keep 2 reps in reserve, rest as needed.

Workout

2.5 min AMRAP

  • 10 (C2B) Pull Ups
  • 5 Line Facing Burpees

1 min rest

x 4

Tuesday 14 January

Warming Up

  • 2 min Machine

Then onto 2RFQ:

  • 10 Goblet Squats / Thrusters for round 2
  • 10 Upward Dogs to Downward Dogs
  • 30″ Plate Hold

Conditioning Workout

40 min EMOM

  • Min 1 20 TTB
  • Min 2 15 DBL DB FR Lunges @ 2 x 22.5/15 kg
  • Min 3 20 HSPU
  • Min 4 15/12 Cal Machine
  • Min 5 Rest
  • Min 6 20 V-ups
  • Min 7 15 DBL DB FR Squats @ 2 x 22.5/15 kg
  • Min 8 20 (Pike) Push Ups
  • Min 9 15/12 Cal Machine
  • Min 10 Rest

x 4

*Skill/Strength endurance. Advanced athletes aim to stay as much UB on the skills.

Wednesday 15 January

Warming Up

1-2 RFQ:

  • 5/5 Squat & Reaches
  • 10/10 Shoulder Taps in High Plank
  • 10 Calories Machine
  • 10 Goblet Squats

Strength – Legs & Press

3-4 RFQ:

  • 10 Back Squats
  • 8 Arnold Presses
  • 10 Incline/Deficit Push Up (find a version that enables you to do just 10 reps)

Workout

2′ ON / 2′ OFF x 5

  • 1 Round DT @ 70/50 kg
  • Max Cal Machine

DT = 12 Deadlifts, 9 Hang Cleans & 6 STOH

RX = Echo Bike/Ski Erg

I = 50/35 kg / Ski erg/Rower

B = 35/25 kg Rower/C2 or Assault Bike

1:1 Work:Rest Ratio so push the pace hard. Use the  heaviest weight possible on the complex that allows you to remain unbroken in round 1 & 2, but not 3-5.

*Score is your lowest score.

Thursday 16 January

Warming Up

7 min AMRAP

  • 30” Hollow Body Hold
  • 30” Arch Body Hold
  • 10 Scapula Pull Ups to max Dead Hang
  • 10 Seal PassThroughs

Gymnastics

10 min EMOM:

  • Even: 10 Cone Kip Swings (Kipping) or Shoulder Circles (for Butterfly)
  • Odd: 5-10 (C2B) Kipping/Butterfly Pull Ups

*Practice the movement you want to do for the test end of this month. Aim for perfect reps.

Workout

20 min AMRAP:

  • 400 m Run
  • 30 Pistols or Skater Squats
  • 8 Wall Walks

*Bodyweight AMRAP. Aim for a steady pace so you’re not resting for more than 10″ throughout the AMRAP.

Friday 17 January

Warming Up

2 RFQ:

  • 30″ KB holds (at shoulder height with arms extended)
  • 60″ Ski Erg at high resistance or arms only Echo bike
  • 10/10 m KB 90″ (Bottom Up) Waiter Carry
  • 10 KB High Pulls

Strength – Press & Accessory

3-4 RFQ:

  • 6 Strict Presses
  • 10 Pendlay Row
  • 10 Z-press DB/KB

*Strict presses close to failure, keep 2-3 reps in reserve for the Z-press and focus on core stability.

 

Workout

4 RFT:

  • 25 Buddy Wall Balls
  • 15 D-Ball over Bar/Box @ 70/50 kg IGYG
  • 15 Buddy Wall Ball Sit Up Pass Overs 
  • 15 m D-ball Walking Lunges @ 50/35 kg IGYG

TC = 16 min

Saturday 18 January

Warming Up

1-2 RFQ:

  • 5 Russian Baby Makers
  • 30″/30″ Front Rack Stretches

Onto 1-2 Sets:

  • 5 Clean Deadlifts
  • 5 Clean High Pulls
  • 5 Front Squats
  • 5 Tall Powercleans
  • 5 Hang Powercleans
  • 5 Squat Cleans

Weightlifting Technique – Clean & Jerk

  • 5 min EMOM: 10 Cleans @ 40-50%

2 min rest / change weights

  • 5 min EMOM: 7 Cleans @ 50-60%

2 min rest / change weights

  • 5 min EMOM: 5 Cleans @ 60-70%

*This month we’re going to start practicing barbell cycling again, as the Open is here in less than 2 months! If you are comfortable with the movement, focus on smooth transitions and cycling the bar as fast as you can with control. Beginners, don’t worry so much on the cycling, focus on technique first, maybe scale down the numbers to accommodate this.

Workout

5 min EMOM x 3

  • Min 1 – 6 Strict C2B Pull Ups
  • Min 2 – 8 Strict HSPU / Pike Push Ups (with elevated feet)
  • Min 3 – 8 Strict Pull Ups
  • Min 4 – 12 Push Ups
  • Min 5 – 10 Strict Chin Ups

Between each EMOM (so 2 times)

  • 400 m recovery run

*Use weights/bands to ensure you can do just 6-12 reps and no more/less. If you cannot do a pull up without a band do Banded Pull Ups, Chin Ups and Ring Rows. The run is your active recovery, treat it as such. 

Sunday 19 January

Warming Up

2 RFQ:

  • 10/10 Shoulder Exorotations
  • 10/10 Bent over flyes with small plates
  • 10 KB Deadlifts

Strength – Press & Legs

3-4 RFQ:

  • 10 Bench Presses
  • 10 Sumo Deadlifts

*Keep 1-2 reps in reserve, rest as needed.

Workout

From 0.00-10:00

 AMRAP:

  • 12 Cleans @ 60/40 kg
  • 20 FR Lunges @ 60/40 kg
  • 45 DU
  • 60″ rest

*Aim for 2-2.5 min rounds excluding rest. The bar should be light enough to enable this. 

From 10.00-12.00:

  • Rest

From 12.00-17.00

  • 5 min to work up to the heaviest clean of the day