plan een intake

Programming week 38

Monday 15 September

Warming Up

2 RFQ:

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

Then onto 1-2 sets:

  • 10 EB good mornings
  • 10 EB back squats

Strength/WL

A. Back Squats

  • 2 x 8 BSQ with 2″ eccentric
  • 2 x 6 BSQ with 2″ eccentric
  • 1 x 4 BSQ with 2″ eccentric

B. Squat Accessory

3-4 RFQ:

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

C. Core/OH Accessory

For max load:

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

Tuesday 16 September

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 5 BB Front Squats
  • 10 (Alternating) V-ups
  • 30″ Arch Hold
  • 30″ Hollow Body Hold

Into 2 RFQ:

  • 5 BB Thrusters
  • 5-10 Kip Swings

Gym/Con

Start a new set every 8 min x 5

  • 500/450 m row/ski – 1000/900 m on bike
  • 21 BB Thrusters @ 60/40 kg – Medium (you shouldn’t be able to do this unbroken)
  • 15 TTB
  • 9 (C2B) Pull Ups or 6 BMU

*The challenge of todays’ workout is to stay as much unbroken as possible on the gymnastics at the end. Aim for at least 2 min rest at the end. 

Intermediate = Reverse order, same reps, doesn’t need to be unbroken, 50/30 kg BB.

Beginner = Reverse order, Half Kipping Pull ups or jumping pull ups with slow eccentric, Leg raises or V-ups instead of TTB, empty barbell

Wednesday 17 September

Warming Up

2 RFQ:

  • 5 SA strict KB/DB OH Presses into 20 m OH walk – L
  • 5 SA strict KB/DB OH Presses into 20 m OH walk – R
  • 12 KB Deadlifts

Strength/WL

A. Strength

3-4 RFQ:

  • 5 Push Presses
  • 3 Deadlifts

*Find the maximum weight you can lift for 5 and 3 reps. Aim to lift more than last week

B. Core/Pulling Strength

3 RFQ:

  • 8 Ab BB RollOuts
  • 12 Inverted rows

C. SB Complex

3-5 RFQ:

  • 2/2 SB to shoulder
  • 4 SB Squats
  • 20 m SB Carry

Thursday 18 September

Warming Up

  • 400 m jog & chat

2 RFQ:

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

Gym/Con

A. TTB Conditioning

Start a new set every 4 min x 3:

  • 80-110% of max test TTB/Leg Raise/V-up

If you can still do this unbroken in set 2, go for another max set in the final set.

Rest 2 min

E2MOM x 2

  • 40-50% of max test

B. Workout

2 RFT:

  • 800 m Run – TC = 5 min (if your running skills aren’t up to this, shorten the round)
  • 25 Push Ups or 20 HSPU (only go for HSPU if you can do this volume in max 2 sets)
  • 12 GTOH (Clean & Jerks or Snatches) @ 50/35 kg – L
  • 5 Wall Walks
  • 12 GTOH (Clean & Jerks or Snatches) @ 50/35 kg – L

TC = 20 min

I = 20 Push ups, 4 Wall Walks, 35/25 kg

B = 15 Incline Push Ups, 4 Partial Wall Walks & 20/15 kg

*You have about 1 min per exercise that isn’t running. Choose your version accordingly.

Friday 19 September

Warming Up

2 min AMRAP:

1-2-3-4-5-6-etc

  • Down Ups
  • Air Squats

Flow: 1 Down Up, 1 Air Squat, 2 Down Ups, 2 Air squats etc

2 RFQ:

  • 30″ SB hold into 5/5 SB Lunges

Team WOD

A. Strength

In teams of 2:

10 min AMRAP for Quality:

1-2-3-4-5-6-etc

  • Worm Deadlifts 
  • X/X Worm Lunges

*Flow: 1 worm deadlifts, 1/1 Lunges, 2 Worm deadlifts, 2/2 Lunges, etc.

Scaling:

  • Synchronised SB Deadlifts & Lunges with SB on shoulder

 

B. Workout

In teams of 2:

Start a new set every 6 min x 4-5

  • 21/16 Calorie Echo Bike (have a team start every 2 min to share the bike if needed)
  • 15 Burpees Over Worm
  • 9 Worm Clean & Jerks

*Aim for at least 2 min rest before the next round

Intermediate = Row/Ski/Assault Bike same cals

Beginner = Row/Ski/Assault Bike – 16/12 Cals, Down Ups over SB, Use SB’s instead of a worm

Saturday 20 September

Warming Up

7 min AMRAP:

  • 60″ Skipping any style
  • 10 Box step overs
  • 10 alternating DB snatches
  • 10 Kip Swings

Gym/Con

10 RFT:

  • 60 DU
  • 10 Box Step Overs @ 2 x 20/15 kg – hold anyway you like
  • 15 DBL DB Hang Snatches @ 2 x 20/15
  • Big set (C2B) Pull Ups / BMU / TTB

TC = 40 min

*Aim for 3.5 min rounds. Choose a gymnastic bar skill that you are comfortable with. The challenge is to keep up big sets of bar skills under fatigue.

Sunday 21 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 – 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:

  • 4/4 Step Back Lunges
  • 5-8 Ring Dips/Tricep Dips with 2″ eccentric

C. UB Accessory

2-3 RFQ

  • 5 Pendlay Rows
  • 5/5 Bicep Curls