plan een intake

Programming week 10

Monday 3 March

Warming Up

1-2 RFQ:

  • 5/5 SL Glute bridges
  • 5 inchworms

Then with an empty barbell:

1-2 RFQ:

  • 5 Good Mornings
  • 5 Bent Over Rows
  • 5 Back Squats

 

Strength – Test – 5 RM Deadlift

In 30 mins:

  • Find your 5RM deadlift

*Try not to waste too much energy on endless warming up sets.

Workout

For time with a Buddy:

  • 50 SB to shoulder in IGYG (with hand release if possible)

At 0:00 and every min:

  • 3-5 synchronised burpees

*Find a buddy who is about the same strength as you are so you can share the same SB ideally so everyone can use the weight they want.

TC = 10 min

Tuesday 4 March

Gymnastics

Warming Up/Prep

2 RFQ:

  • 10 Scapula pull Ups
  • 10 Cal Ski/Row/Bike

2 RFQ:

  • 10 Kip Swings
  • 3/3/3 Lunge Matrix

2 RFQ:

  • 5-10 Leg/Knee Raises
  • 10 Lunge Steps with DB (take heavier DB for round 2)

2 RFQ:

  • 5-10 (Half) Kipping or Butterfly pull Ups
  • 10 Lunge steps with workout weight

If your skills are up to it:

  • 3-4 x 1 (C2B) pull up to TTB for round 2

Today we have a workout combining a challenging gymnastics complex with strength and conditioning. Try to challenge yourself on the complex. Go easier on the machine/DB’s if necessary. You have 5 min per round, which we recommend to use as follows:

Complex = 2-2.5 min

Machine = 1 min

Lunges = 1.5-2 min

So don’t go too easy on yourself. Break up your sets to manageable chunks.

Workout

6 RFT:

  • 10 Bar complexes
  • 12 Cal Ski/Row/Bike
  • 15 Lunge Steps @ 2 x 25/17.5 kg*

*Round 1 & 2: Farmer hold

Round 3 & 4: Front Rack Hold

Round 5 & 6: OH hold

Bar complex = 1 (C2B) pull up & 1 TTB

I = 7 Bar complexes & 2 x 15/10 kg

B = Alternate each round between 15-20 Leg Raises/alt V-ups and 20 Ring rows or Jumping pull ups & 2 x 10/7.5 kg

TC = 30 min

Wednesday 5 March

Warming Up

1-2 RFQ:

  • 10/10/10/10 Leg Swings
  • 5/5 Front Rack Stretches into 20″ Tricep Stretch

2 RFQ:

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

Onto 1 RFQ:

  • 5 Tall Cleans
  • 5 High Hang Cleans
  • 5 Hang Cleans
  • 3 x 1 Clean Deadlift, 1 Hang Clean, 1 High Hang Clean

Weightlifting – C&J

3-4 RFQ:

  • 1 Clean deadlift, 1 hang squat clean, 1 high hang squat clean

Onto 3-4 RFQ:

  • 1 Clean deadlift & 1 hang squat clean

Then work up to a heavy:

  • 1 Squat Clean & 1 Front Squat

*The goal of todays training is to get comfortable pulling under the bar into a squat position quickly.

Workout

For time:

  • 1.5K Row/Ski/3K bike

Rest 3 min

  • 1.5K Row/Ski/3K bike

TC = 18 min

*Try to complete this training for 2 machines of which one ideally the rower. Try to hold the highest pace you can without slowing down at the end.

Thursday 6 March

Warming Up

1-2 RFQ:

  • 5/5 SL Glute bridges
  • 5 inchworms

Then with an empty barbell:

1-2 RFQ:

  • 5 Good Mornings
  • 5 Bent Over Rows
  • 5 Back Squats

Strength – TEST

In 30 mins find your:

  • 5 RM deadlift 

If you’ve already done this test and do not wish to repeat it:

3-4 RFQ:

  • 8 Deadlifts

Then onto 2-3 RFQ:

  • 10 Good Mornings
  • 8/8 SA Rows

Workout

3 RFT:

  • 15 BB Power Snatches @ 42.3/30 kg
  • 30 Wall Balls @ 9/6
  • 5 Wall Walks

TC = 11 min

I = 30/25 kg BB & 4 wall walks

B = 20/15 kg BB & 3-5 partial wall walks

Friday 7 March

Open workout 25.2

 

Saturday 8 March

Warming Up

2 RFQ:

  • 10 Upward dogs to Downward dogs
  • 10 Calories (alternate Machines)
  • 5/5 Cossack Squats
  • 10 Calories (alternate Machines)

Conditioning – Mikko’s Triangle

32 min EMOM

  • 1 minute Row
  • 1 minute SkiErg
  • 1 minute Assault/Echo Bike
  • 1 minute Rest

*Set a single number of calories and complete that amount of work each minute – every minute.

Suggestions:

RX = 20/17 Cal

I = 15/12 Cal

B = 10/8 Cal

Workout

If there’s time left and the will to do so:

Finisher

6-10 min AMRAP:

  • 1 Push Up & 1/1 Knee to Elbow*

*Add one rep each set. Every time you break: 10-5 V-ups.

Flow: 1 push up, 1/1 Knee to elbow, 2 push ups, 2/2 knee to elbows, 3 push ups, 3/3 knee to elbow. If you break: 10-5 V-ups, then continue where you left off: 4 push ups, 4/4 knee to elbow, etc.

Sunday 9 March

Warming Up

1-2 RFQ:

  • 5/5 Squat & Reaches
  • 10/10 Lateral Reaches

1-2 RFQ:

  • 10 Plate GTOH
  • 10 Plate Goblet Squats with a 30″ Hold at the final rep
  • 30″ Deadhang

1-2 RFQ:

  • 5-10 EB Thrusters
  • 10 Supinated Grip Bent over rows

Strength

15-12-9-6 reps of:

  • Thrusters
  • Pull Ups (add bands/weights)

*Take as much rest as needed between sets. The goal is to end the last rep close to, or at failure.

Workout

3 RFT:

  • 10 Devil press @ 2 x 22.5/15
  • 20 TTB
  • 50 DU or 1 min practice

TC = 18 min

*Aim for 4 min rounds.

I = 2 x 15/10 & 15 (Alt) TTB

B = 2 x 10/7.5 kg & 10-15 Leg Raises or V-ups & SU