plan een intake

Programming week 18

Monday 28 April

Warming Up

2 RFQ:

  • 5 SA KB Deadlifts R straight into 20 m KB Suitcase Carry
  • 5 SA KB Deadlifts L straight into 20 m KB Suitcase Carry
  • 10/10 Bird Dogs

*Take a heavier KB for round 2

Strength – RETEST 5 RM DL

In 30 min:

  • Find your 5 RM Deadlift

Workout

12-15 min AMRAP depending on time left:

  • 200 m Run/10 lanes shuttle run (7.5 m)
  • 200 m Ski/Row
  • 200 m Run/10 lanes shuttle run (7.5 m)
  • 20 TTB or V-ups

*Short sets, so push the pace.

Tuesday 29 April

Warming Up

1-2 RFQ:

  • 10 PVC Shoulder Dislocates
  • 10 PVC Giant Circles
  • 10 PVC OH Squats
  • 10 PVC Sotts Presses

Onto 1-2 Rounds with PVC or BB:

  • 5 Drop Snatches slow & fast
  • 5 OH Squats
  • 5 Tall Squat Snatches
  • 5 High Hang Squat Snatches
  • 5 Hang Squat Snatches
  • 5 Squat Snatches

Weightlifting – Snatch Complex for as long as possible

Macho “GRAB COMPLEX”

EMOM for as long as possible: – max 20 min

  • 1 Power Snatch @ 65/50 kg
  • 1 Overhead Squat
  • 1 Hang Squat Snatch
  • 1 Overhead Squat

I = 45/30 kg

B = 20/15 kg

*Choose a load where you can complete all movements in 20 seconds or less for the first several minutes. The load should feel moderately heavy. From round 7 you should start reconsidering your life choices.

Alternative beginner option:

Using a (moderate heavy DB) 4 DB Snatches L arm & 4 OH Lunges L & 4 DB Snatches R arm & 4 OH Lunges R – ensure you work around 30″ per set so you have at least 30″ rest.

Workout

Optional if there’s time left:

8-12 min AMRAP

5-10-15-20-25-etc

  • Deadlifts @ 70/100 kg
  • Bar Facing Burpees

Wednesday 30 April

Warming Up

  • Running Drills
    Trainers choice

Conditioning

  • 1 x 600 m at 80-85% / 3 min rest
  • 2 x 400m at 80-85% / 3 min rest
  • 3 x 200m at 85% / 3 min rest

*A lot of rest in today’s training, this means we really want to see you push the pace on the running intervals. The rest should feel short.

Workout

3-5 Attempts to find a max weight on the following complex

  • 2 SB to Shoulder with Hand Release
  • 5 SB Squats
  • 20 m SB Carry

*Rest at least 2 min between rounds

Thursday 1 May

Warming Up

1-2 RFQ:

  • 10 m Duck walks
  • 10 m Bear walks
  • 5 Inchworms
  • 10 m Crab Walks

Then 1-2 RFQ:

  • 10 Plate Box Step Ups
  • 10 Plate Good Mornings

Or:

  • 10 RDL’s
  • 10 Bent over rows

Strength 5RM Deadlift Re-Test

  • 5 RM Deadlift Re-Test

Or training:

3-4 RFQ:

  • 3/3 Barbell Step Back Lunges
  • 8/8 Staggered Stance DB Romanian Deadlifts

Workout

3 RFT:

  • 20 BB Front Squats @ 60/40 kg
  • 15 Pull Ups
  • 20 STOH @ 60/40 kg
  • 15/12 Cal Machine

TC = 16 min

Friday 2 May

Warming Up

1-2 RFQ:

  • 5 Walkouts With Heel Tap
  • 10/10 Banded Lat Pull Downs
  • 30″ HS hold (back or wall facing)
  • 5 3-step burpees

Gymnastics – Com / Inv

Start a new set every 4 min x 4

  • 10-20 Leg Raise / (Alt) TTB / 10-20 HSPU / 3-4 (partial) Wall Walks – Alternate each round
  • 50 DU/XSU/25 XDU
  • 10 Line Facing Burpees over your skipping rope

*The goal is to take your time on the skill exercises executing them with perfect form and the skipping, then push the pace on the burpees. You should have at least 90″ rest each set so choose your rep ranges accordingly.

Workout

For time: (all YGIG):

  • 50 Pistol Squats
  • 100 DBL DB Snatches @ 2 x 22.5/15 kg
  • 200 m Walking Lunges @ 2 x 22.5/15 kg
  • 100 DBL DB Snatches @ 2 x 22.5/15 kg
  • 50 Pistol Squats

TC = 25 min

*Use the same DB’s for all movements.

Saturday 3 May

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

Strength

  • Build up to a heavy 2RM thruster

Then with that weight: start a new set every 3 min x 4

  • 2 Thrusters
  • 2 Pull Ups (use weights/bands)

Workout

90″ on / 120″ off x 6

  • 1: 3-5 SB to shoulder into AMRAP echo bike
  • 2: 20 Heavy Russian KBS @ 32/24 kg into AMRAP burpees over KB
  • 3: 5 Wall Walks into AMRAP DU/heavy rope SU

*More rest than working time, although the rest should feel short.

Sunday 4 May

Warming Up

  • 2 min machine

Then with an empty barbell onto:

2 RFQ:

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

Then onto 2 RFQ:

  • 10 Scapula Pull Ups/Kip Swings for round 2
  • 10 Ring Rows

Sunday Funday

In teams of 3-4:

30 min AMRAP:

  • 30 Clean & Jerks 2 people synchro @ 70/50 kg
  • 400 m run whole team
  • 12 BMU / 24 C2B / 36 TTB 2 people synchro
  • 50 Calorie Ski or Air Bike YGIG

RX+ option = use the worm instead of BB and perform 15 C&J with 3-4 athletes