plan een intake

Programming week 33

Monday 11 August

Warming Up

  • 400 m jog & chat

Then onto 2 RFQ:

  • 10 KB swings
  • 10 Push Ups
  • 10 Kip Swings / Leg Raise or TTB for round 2

Gym/Con

Start a new set every 10 min x 4:

  • 600-800 m run
  • 25 KB Swings @ 24/16 kg
  • 25 Push Ups
  • 25 TTB/V-ups

*Go outside if the weather is nice. Aim to work max 8 min/round. Adjust the running to take max 4 min.

I = 20 reps & 20/12 kg

B = 20 reps & 12/8 kg

Tuesday 12 August

Warming Up

2 RFQ:

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

Strength/WL

3-4 RFQ:

  • 6 Deadlifts
  • 20 m Farmer Carries for max load

B. Weightlifting

Build to a heavy:

  • 3 Clean & Jerks

*One rep less than last week, build the weight accordingly.

Then using that weight:

C. WL EMOM

E2MOM x 6

  • 3 C&J

 

Wednesday 13 August

Warming Up

2 RFQ:

  • 10 Scapula Pull Ups
  • 30″ Hollow Body Hold
  • 30″ Arch Hold

2 RFQ:

  • 10 Kip Swings
  • 5-10 V-ups

Gym/Con

A. Skills

2-3 RFQ:

  • Banded/Assisted Kip Swings
  • 30-60″ Plank Hold

3-4 RFQ:

  • Max set (Banded) TTB
  • 30-60″ HS hold

B. Conditioning

45″ ON / 15″ OFF x 28

  1. Wall Balls
  2. Cals Machine
  3. Alternating Hang Clean & Jerks
  4. Burpee Shuttle Runs

*The goal of today’s training is to find a sustainable pace to ensure you work the full 45″ intervals without stopping

It’s 28 sets today, so 4 mins extra compared to last week.You will probably need to start slower than you think you can manage.

Aim to hit the same numbers each round.

Thursday 14 August

Warming Up

  • 2 RFQ:
    10 Upward Dogs to Downward Dogs
    5/5/5 Plate Lunge Matrix
    10 Plate Good Mornings

Strength/WL

A. Strength

3-4 RFQ:

  • 6 Bench Press
  • 12 Barbell Good Mornings

B. Strength Accessory

3 RFQ:

  • 12 BB Thrusters
  • Max/Max Copenhagen Plank Hold

C. Finisher

3 RFQ:

  • 3/3 Turkish Get Up

*Build weight each set

Friday 15 August

Warming Up

7 min AMRAP:

  • 30″ HS/Plank Hold
  • 5 Down Ups
  • 10 Plate GTOH
  • 10 Ring Rows

Team Workout

For Time (with a Partner):

  • 10 m HS walk (each)
  • 200 Box Jump Overs 60/50 cm
  • 150 Wall Balls 9/6b kg
  • 100 Ground-to-Overheads (45/30 kg)
  • 75 Burpees over BB
  • 50 Pull-Ups
  • 10 m HS walk (each)

TC = 40 min

*Divide the work anyway you like

RX+ = 55/40 kg & C2B pull ups

I = 35/25 kg – Banded pull ups

B = 20/15 kg – Jumping pull ups

Saturday 16 August

Warming Up

1 RFQ:

  • 5/5 Cossack Squats
  • 10 Russian Baby Makers

Then onto 1 RFQ:

  • 5 High Hang Pulls
  • 5 High Hang Cleans/Snatches
  • 5 Hang Pulls
  • 5 Hang Cleans/Snatches
  • 5 Pulls
  • 5 Cleans/Snatches

Strength/WL

B. Complex – Cleans or Snatches

  • 2 Clean Pull & 1 Clean

Into:

  • 1 Clean Pull & 1 Clean

 

OR:

  • 2 Snatch Pulls & 1 Clean

Into:

  • 1 Snatch Pull & 1 Snatch

 

B. Strength

3-4 RFQ:

  • 3 Front Squats / OH Squats
  • 12 Bent Over Rows

 

C. Finisher

3 Attempts to find a max:

  • 40 m SB/D-ball Zercher Carry
  • Into Max SB/D-ball Shoulderings

Rest at least 2 min between sets

Sunday 17 August

Warming Up

2 RFQ:

  • 10 Scapula Pull Ups
  • 30″ Hollow Body Hold
  • 30″ Arch Hold

Gym/Con

A. BMU/TTB Skill work

2-3 RFQ:

  • 10 Kip Swings
  • 10 Banded Lat Pull Downs

Into 3-4 RFQ:

  • 2-6 BMU / 5-15 TTB

B. TTB Conditioning

10 min EMOM:

  • Even: 30-40% of max test TTB / Leg Raise / V-ups 
  • Odd: 5-10 Push Ups

 

C. Gymnastics Conditioning

10 min AMRAP

  • 10 (C2B) Pull Ups
  • 5 Devil Squat Cleans @ 2 x 20/15 kg

Straight into:

10 min AMRAP:

  • 8 DBL DB Snatches @ 2 x 20/15 kg
  • 12/9 Calories Machine