plan een intake

Programming week 28

Monday 7 July

Warming Up

2-3 RFQ:

  • 30″ Plank Hold
  • 10 Scapula Push Ups
  • 10 Ring Rows
  • 5/5 ATG Split Squats

Strength

3-4 RFQ:

  • 10 Inverted Rows
  • 8 Bulgarian split squats L
  • 10 Push Ups
  • 8 Bulgarian split squats R

Workout

3 rounds for max load:

  • 25 DBL DB Deadlifts
  • 150 m Farmer Carry (7.5 m lanes)

*Rest as needed before moving on to round 2 and 3. Sets do not need to be unbroken, aim to increase the weight each set. Score is the maximum weight used to complete a round.

Tuesday 8 July

Warming Up

2 RFQ:

  • 5 Clean/Snatch Grip Deadlifts
  • 5 High Pulls
  • 5 Front/OH Squats

1-2 RFQ:

  • 5 Tall Squat Cleans/Snatches
  • 5 High Hang Squat Cleans/Snatches
  • 5 Hang Squat Cleans/Snatches
  • 5 Squat Cleans/Snatches

Weightlifting

10-15 min to build to a heavy:

  • 1 Squat Clean @ 60-80%

or

  • 1 Squat Snatch

Then with that weight:

  • 10 min EMOM

Workout

45″ ON /15″ OFF x 20

  1. Wall Balls
  2. Ski
  3. Alternating DB Snatches @ 1 x 20/15 kg
  4.  Skipping (any Style)

*The goal of today’s training is to find a sustainable pace to ensure you work the full 45″ intervals without stopping. It’s 20 sets in total so this means you will probably need to start slower than you think you can manage. Aim to hit the same numbers each round.

Wednesday 9 July

Warming Up

2 RFQ:

  • 10 Glute Bridges
  • 10 Wall Slides

2 RFQ with a 5-10 kg plate:

  • 10 Deadlifts
  • 10 OH Presses
  • 10 GTOH

Strength

3-4 RFQ:

  • 6 BB Strict Press
  • 6 BB Hip Thrust

*Rest As Needed

Workout

Start a new set every 3 min x 5 – aim to be working max 2 min

  • 15 TTB
  • 30 Russian KBS @ 24/16 kg

RX+ = 20 TTB & 28/20 kg KB

I = 20/12 kg KB & Leg Raises

B = 12/8 kg & (Alt) V-ups

Thursday 10 July

Warming Up

1-2 RFQ:

  • 5 Down Ups
  • 5 Good Mornings

1-2 RFQ:

  • 5 Burpees
  • 5 Front Squats

1-2 RFQ:

  • 5 Bar Facing Burpees
  • 5 Muscle Cleans

Conditioning

Find the correct weight for each movement, decide on a strategy.

Workout

For time:

21-15-9

  • Burpee Box Jump Overs
  • BB STOH @ 50/35 kg

Change weight & rest at least 1 min

Then onto:

21-15-9

  • Box Jump Overs
  • BB Cleans @ 70/50 kg

Change weight & rest at least 1 min

Then onto:

21-15-9 reps of:

  • Box Jumps
  • BB Deadlifts @ 100/70 kg

TC = 35 min

RX+ =60/45 kg, 80/60 kg, 120/90 kg

I = 40/27.5 kg, 55/40 kg, 80/65 kg

B = 30/20 kg, 40/30, 60/45 kg

 

Friday 11 July

Warming Up

1-2 RFQ:

  • 5/5 Squat & Reaches
  • 10 Banded Pull Aparts

2 RFQ:

  • 5 Back Squats
  • 5 Bent Over Rows

Strength

  • 5-3-2-1 Back Squats

After each set:

  • 6-12 Strict Pull Ups

*Stick with the same version as last week and aim to do more reps on the pull ups.

Workout

2′ ON / 1′ OFF x 6 – All YGIG

  • 6 D-ball to Shoulder @ 60/50 kg
  • 12/10 Cal Ski/Row/Bike
  • 2 Lanes Walking Lunges (7.5 m) FC / FR / OH @ 2 x 22.5 kg

RX+ option: Use a Worm for the D-ball & Lunges

*Continue each round where you left off, score is total reps collected in 6 sets.

Saturday 12 July

Mockmeet & LiftOff, come cheer our athletes on!

 

 

Sunday 13 July

Warming Up

7 min AMRAP:

  • 5/5/5 Lunge Matrix
  • 5/5/5 Shoulder Matrix with light weights
  • 5 Down Ups

Strength

3-4 RFQ:

  • 10 Inverted Rows
  • 8 Bulgarian split squats L
  • 10 Push Ups
  • 8 Bulgarian split squats R

Workout

15 min AMRAP:

  • 5-7 BMU / 5-15 (C2B) Pull Ups / TTB – choose a skill you are able to do some volume with
  • 6 Wall Walks or 10 m HS walk (over ramp?)
  • 15 Burpees to plate