Programming week 25 - Eindhoven Gym

Monday 16 June

Warming Up

With a PVC:

10 Shoulder Dislocates
10/10 Giant Circles
5 Behind the neck presses
5 OH Squats
5 Sotts Presses

Then onto 1 RFQ with empty barbell:

5 OH Squats
5 Tall Snatches
5 Hang Snatches
5 Snatches

Weightlifting Technique – Snatch Complex

Build up to a heavy:

2 Snatches, 2 Snatch Balances & 2 OH Squats

Then onto:

2 Snatches, 1 Snatch Balances & 1 OH Squats

Then onto:

1 Snatch & OH Squat

*Build weight over all sets

Workout

For max reps / cals:

1 min ON / 30″ OFF x 10

Odd Sets:

10 BB Front Rack Lunges @ 50/35 kg
AMRAP Ski Erg/C2 Bike Erg

Even Sets:

15 BB STOH same BB
AMRAP Burpees over BB

*Score is total number of burpees and calories collected in 5 rounds

RX+ = 60/40

I = 40/30 kg

B = 30/25 kg

Tuesday 17 June

Warming Up

2 RFQ:

5/5/5 Shoulder matrix with light weights
30″/30″ PVC Front Rack External rotation Stretch

Into 2 RFQ:

10 Plate Goblet Squats with 5″ eccentric
10 Plate Bent Over Rows

Strength – Front Squats & Pull Ups

3/4 RFQ:

3 Paused Front Squats (2″ pause in bottom)
5 Paused Strict Pull Ups (2″ hold at top)

*For the pull ups, find a version that enables you to do just 5 paused reps. Use bands or weight as needed. Athletes unable to do this with a green band: go for (deficit) ring rows.

Workout

3 RFT:

12 Alternating Hang Clean & Jerks @ 1 x 25/20 kg
400 m Run

TC = 15 min

RX+ = 30/22.5 kg

I = 17.5/12.5 kg

B = 12.5/10 kg

*Challenge yourself on the weight of the DB.

Wednesday 18 June

Warming Up

2 RFQ:

10 Cal machine
10 KB Deadlifts
10 Scapula Pull Ups
10 Arch to Hollow Body Rolls

Conditioning

Prep – do a test round, to determine whether the reps and weights are chosen correctly, scale up or down to stay within time domains.

20 KB Swings – 1 min
500/450 m Row/Ski – 2 min
20 TTB – 1.5 min
6 SB to/over shoulder – 1.5 min

Start a new set every 10 min x 4

20 KB Swings @ 28/20
500 m Row/Ski
20 TTB
500 m Row/Ski
6 SB to Shoulder @ 60/50 kg SB

*Aim to be working for max 8 min, so you have 2 min rest at least in each set

RX+ = 32/24 kg / 70/60 kg D-ball/SB –

I = 24/16 kg / 50/35 kg D-ball

B = 16/12 kg / 30/20 kg SB

Thursday 19 June

Warming Up

1-2 rounds of:

10 Kang Squats
5/5 Front rack stretches/Behind the neck presses in snatch grip

1-2 RFQ:

5 Paused Clean/Snatch High Hang Pulls (pause in starting position)
5 Paused High Hang Cleans / Snatches (pause in starting position)
5 2-Paused Clean/Snatch Hang Pulls (pause in hang and high hang position)
5 2-Paused High Hang Cleans / Snatches (pause in hang and high hang position)
5 3-Paused Low Hang Clean/Snatch High Hang Pulls (pause in low hang, hang and high hang position)
5 3-Paused Low Hang Cleans / Snatches (pause in low hang, hang and high hang position)

Weightlifting – BB Cycling Speed Focus

90″ ON / 90″ OFF x 4

18 Front Squats into AMRAP Powercleans

Or:

18 OH Squats into AMRAP Powersnatches

*Today we add the challenge of moving the bar fast under fatigue. The bar should be light, about 30-40% of 1RM.

Workout

For time:

100 BB Deadlifts @ 90/60 kg
At 0:00 and every min: 8 V-ups

TC = 12 min

RX + = 100/70 kg & 10 V-ups

I = 70 / 50 kg & 6 (alternating) V-ups

B = 50 / 40 kg & 6 alternating V-ups

*Big volume of deadlifts. The challenge of today is to keep working with good form under fatigue and time pressure. Treat this workout as an emom and aim for 8-9 reps each minute. Break them up sensibly to ensure you can keep working with good form. The V-ups challenge core stability even more so take that into account when choosing your weight

Friday 20 June

Warming Up

2 RFQ:

10 Banded Rows
30″ Dead Hang

2 RFQ:

10 Banded Lat Raises
30″ Active Hang

Gymnastics – Pull Up Strength/Skill

3-4 RFQ:

Max set Pull Up Version 1 (hardest)

30″ Rest

Max set Pull Up Version 2

30″ Rest

Max set Pull Up Version 3 (easiest)

*Rest as needed

Choose 3 movements from this list (ranking roughly from tough to easy):

Strict Chest to bar pull up no bands
Chest to bar kipping/butterfly pull up
Strict Pull Up no bands
Regular kipping/butterfly pull up
Half kipping pull up
Strict Pull Up with green/black/red band
Jumping paused pull ups
Inverted row
Ring Rows
Single Arm DB Rows (reps each side)

Workout

15 min AMRAP

30 HSPU / Buddy Push Ups IGYG
50 DU synchro
30 Alternating DB Snatches YGIG @ 20/15 kg
50 DU synchro

RX + = Deficit HSPU & 1 x 22.5/17.5 kg

I = 20 HSPU or 30 Pike Push Ups & 1 x 15/10 kg

B = 30 (Incline) Push Ups & 1 x 10/7.5 kg

Saturday 21 June

Warming Up

2 RFQ:

10 Banded Lat Pull Downs
10 Updogs to Downward dogs
10 KB Kang Squats
60″ Ski

Strength – Bench Press & Deadlifts

3/4 RFQ:

4 Paused Bench Presses (2″ hold at chest)
10 Deadlifts

*We’re slowly reducing the number of deadlifts this month, so build the weight on the bar. Can you maintain control and tension as we continue practicing touch and go reps?

Workout

Buy In: 8 SB to shoulder

Then 4 RFT:

4 Wall Walks or 2 lanes HS Walk (5m Lane)
4 Lanes FR Walking Lunges (5m) @ 2 x 20/15 kg

Cash out: 8 SB to Shoulder

TC = 18 min

RX + = 2 x 22.5/17.5 kg

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

Sunday 22 June

Warming Up

Today you get to choose your movement again. So pick the warmup for your lift.

1 RFQ:

30″ FR or OH stretch
5/5 World’s Greatest stretch

Then onto:

2-3 RFQ in snatch or clean grip:

5 Snatch/Clean Deadlifts
5 High Pulls
5 Front/OH Squats
5 Tall Cleans/Snatches
5 Hang Cleans/Snatches
5 Cleans/Snatches

Weightlifting – BB Cycling Weight Focus

8 x 30″ ON / 90″ OFF

Set 1 & 2: AMRAP @ 30-40%
Set 3 & 4: AMRAP @ 40-50%
Set 5 & 6: AMRAP @ 50-60%
Set 7 & 8: AMRAP @ 60-70%

30″ is a long time, try to keep moving the barbell for the full 30″

Workout

For time:

2/1.8 K Row/Ski or 4/3.6K Bike

At the start of every 500/450 or 1000/900 m (so 4 times):

10 Renegade Rows With Push Up @ 2 x 20/15 kg
15 TTB

TC = 22 min

RX+ = 2 x 22.5/17.5 kg & 20 TTB

I = 2 x 15/10 kg / Leg Raises

B = 2 x 10/7.5 kg / (Alt) V-ups