plan een intake

Programming week 36

Monday 1 September

Warming Up

  • 10/10 leg swings
  • 5/5 World’s Greatest Stretch

Then onto 1-2 sets:

  • 10 EB good mornings
  • 10 EB back squats

A. Strength/WL

Pre-TEST: 5 RM Back Squat

Test your 5 RM back squat.

You can use the following format or choose your own:

  • 1 x 10 @ EB
  • 2 x 5
  • 2-3 x 3
  • 1-2 x 2
  • 1-2 x 5RM

*Please remember to write down your numbers on your phone or have a note book.

B. Squat Accessory

3-4 RFQ:

  • 8/8 Bulgarian Split Squats
  • 12 BB RDL’s

C. Core/OH Accessory

For max load:

  • 1/1 Turkish Get Up into max distance OH Carry

Tuesday 2 September

Warming Up

2 RFQ:

  • 60″ Machine
  • 15 Plate GTOH
  • 15 Plate Thrusters
  • 30″ Deadhang

Gym/Con

40 min AMRAP:

  • 120 DU / 3 min practice
  • 15 DBL DB Devil Press @ 2 x 20/15 kg
  • 25-15 TTB / Leg Raises / Alternating TTB
  • 500 m Ski/Row/1 K Bike
  • 15 DBL DB Devil Cleans @ 2 x 20/15 kg
  • 25-15 V-ups / Alternating V-ups / Sit Ups

*The goal of today’s workout is to practice doing big sets of unbroken TTB/V-ups under fatigue. So take a short break before jumping into the rig if needed to accommodate this. Choose a rep range that is challenging but doable to stay unbroken for at least the first round. 

Wednesday 3 September

Warming Up

  • 10/10 leg swings
  • 5/5 World’s Greatest Stretch

Then onto 1-2 sets:

  • 10 EB good mornings
  • 10 EB back squats

A. Strength/WL

Pre-TEST: 5 RM Back Squat

Test your 5 RM back squat.

You can use the following format or choose your own:

  • 1 x 10 @ EB
  • 2 x 5
  • 2-3 x 3
  • 1-2 x 2
  • 1-2 x 5RM

*Please remember to write down your numbers on your phone or have a note book.

If you’ve already done this training continue with the following:

3-4 RFQ:

  • 5 Push Presses
  • 3 Deadlifts

*Find the maximum weight you can lift for 5 and 3 reps.

B. Core/Pulling Strength

3 RFQ:

  • 6 Ab BB Rollouts
  • 8 Inverted rows

 

C. SB Complex

3-5 RFQ:

  • 4/4 SB to shoulder
  • 8 SB Squats
  • 40 m SB Carry

*Complex does not need to be unbroken. Find the heaviest weight you can complete this with

Thursday 4 September

Warming Up

7 min AMRAP:

  • 10 Box Step Ups
  • 30″ Hollow Body Hold into 10 alternating V-ups
  • 10 Ring Rows
  • 10 Banded Lat Pull Downs

Gym/Con

A. TTB Endurance

E2MOM x 6

  • 60-70% of max test TTB/V-ups

Straight into

EMOM x 4

  • 30-40% of max test TTB/V-ups

 

B. Conditioning

Start a new set every 5 min x 4

  • 15 Box Step Ups @ 2 x 20/15 kg
  • 15 Box Jumps
  • 10-15 Pull Ups

*Aim to work max 3.5 min each round

RX+ = 20 reps & C2B pull ups, 2 x 22.5/17.5 kg

I = 2 x 15/10 kg & Banded pull ups

B = 2 x 10/7.5 kg & Jumping Pull Ups

 

C. Finisher

1′ ON / 1′ OFF x 3

  • Max Burpee Box Jump Overs

Friday 5 September

Warming Up

  • Cone Game – 2-3 rounds

Team WOD

In teams of 3-4 (4 = more rest)

  • Practice timing in picking up the worm. Come up with a communication system

Then onto:

30 min AMRAP (with 2 out of 3-4 members):

2-4-6-8-10-12-14-etc

  • Worm Cleans
  • Worm Lunges (1 rep each leg = 1)
  • Worm STOH

*Alternate team members as often as you like but try and be strategic about when you switch as each change requires another worm clean to pick up the worm.

At 0:00 and after every 7.5 min (so 4 times in total):

  • 400 m whole team run holding a heavy rope
  • 10 Synchro DBL DB Clusters (2 members, 1-2 members resting) @ 2 x 20/15 kg

*Score is total reps collected on the worm.

Intermediate/beginner athletes can use SBs instead of the worm

TC for the run is for the first round 3 min. If you take longer than this, scale down the distance.

Saturday 6 September

Warming Up

4 min AMRAP

1-2-3-4-5-etc

  • Shuttle Runs
  • Burpees/Down Ups

Then onto 2 RFQ:

  • 30″ Active Hang
  • 10 Narrow Stance Squats
  • 30″ Plank Hold

Gym/Con

A. Gymnastics Skills

2-3 RFQ:

  • 3 Jump to Hollows
  • 10 Banded Lat Pull Downs

Then onto 3-4 RFQ:

  • 3-5 (Jumping) BMU / Max set BMU
  • 6/6 Pistols
  • 30″ HS hold (to wall if needed)

B. Conditioning intervals

60″ ON/30″ OFF x 10

  • 8 Burpee Shuttle Runs (5m)
  • 12 (C2B) Pull Ups

*Continue working each round where you left off. The obligatory rest after every min should enable you to push a lil harder. Aim for 80-90% intensity.

C. Conditioning

8 min AMRAP:

  • 12 Shuttle Runs
  • 12 Push Ups or (deficit) HSPU

*This part should feel easier after the intervals. Aim for 70-80% intensity. Ensure good form of push ups/HSPU. Use the shuttles as your active recovery.

Sunday 7 September

Warming Up

  • 20″/20″ Front Rack Stretch
  • 5/5 ATG Split Squats

Then with an empty barbell 1-2 sets:

  • 5 Clean Deadlifts
  • 5 Front Squats
  • 5 Strict Presses

Then onto:

  • 5 hang power cleans with a 1″ pause in the catch & Push Press
  • 5 power cleans with a pause in the catch & Push Jerk
  • 3 Power Cleans & 3 Front Squats & 3 STOH

Strength/WL

A. WL – Macho Man Complex

Work up to a max:

  • 3 Power Cleans & 3 Front Squats & 3 STOH

Then onto a max of:

  • 2 Power Cleans & 2 Front Squats & 2 STOH

Then onto a max of:

  • 1 Power Clean & 1 Front Squat & 1 STOH

B. Squat Accessory

3-4 RFQ:

  • 6/6 Step Back Lunges
  • 6 Ring Dips with 2″ eccentric

C. UB Accessory

2-3 RFQ

  • 8 Pendlay Rows
  • 5/5 Bicep Curls

*Let’s get ready for the buddy games ;)