plan een intake

Programming week 39

Monday 22 September

Warming Up

7 min AMRAP

  • 5 Walkouts with heel tap
  • 5/5 ATG Split Squats
  • 10 Candle Sticks
  • 10 Cal Machine

A. Floor Skills

3-4 RFQ:

  • 12 HSPU/(Pike) Push Ups
  • 6/6 SL Squats (Pistol or Skater)

*Rest as needed

B. Core

3-4 RFQ:

  • 12/12 V-sit Leg Raises (hands further in front makes it harder)
  • Max Hollow Body Hold

C. Conditioning

16 min EMOM / 50″ work/10″ change

  • Burpee Pull Ups
  • Row
  • Devil Squat Cleans @ 2 x 20/15 kg
  • Ski

*The goal is to keep consistent numbers throughout all 4 rounds

Tuesday 23 September

Warming Up

1-2 RFQ:

  • 15 Calf Raises (elevate toes for round 2)
  • 30″ Deep Goblet Squat Hold with KB

Then onto: 2 RFQ:

  • 5 Jefferson Curls
  • 10 Paused Back Squats

A. Strength/WL: Back Squats

  • 1 x 8 BSQ with 2″ eccentric
  • 2 x 6 BSQ with 2″ eccentric
  • 2 x 3 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

Wednesday 23 September

Warming Up

2 min AMRAP:

1-2-3-4-5-6

  • 5 m Shuttle Runs
  • Air Squats

Onto 2 RFQ with EB:

  • 5 Behind the Neck Presses
  • 5 OH Squats/Lunges
  • 5 STOH
  • 5 Front Squats
  • 5 Hang Cleans/Snatches
  • 5 Cleans/Snatches

Gymnastics/Conditioning

3 x 4 min AMRAP, no rest between AMRAPs

  • Run 400 m

Then onto:

  • Round 1: Max OH Squats or OH Step Back Lunges if mobility is a limiting factor @ 60/40 kg
  • Round 2: Max BB STOH @ 60/40 kg
  • Round 3: Max BB GTOH (Snatches or Clean & Jerks) @ 60/40 kg

4 min Rest

  • Repeat 2 x

*Todays challenge is moving a light/medium barbell under fatigue. Score is all reps collected over 9 rounds. TC for the run is 2.5 min, if your running skills aren’t up to that shorten the round.

Thursday 24 September

Warming Up

2 RFQ:

  • 5 Paused Dips without BB with back against wall (keep hips and shoulders in touch with the wall 2″ pause at the bottom)
  • 5 Strict Presses
  • 5 Bent Over Rows

Onto 2RFQ:

  • 5 Paused Push Presses with empty barbell (2″ pause in start position)
  • 5 Deadlifts

A. Strength/WL

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:

  • 1/1 SB to shoulder
  • 2 SB Squats
  • 10 m SB Carry

Friday 25 September

Warming Up

7 min AMRAP

  • 5 banded I, Y, T raises
  • 10 Seal Pass throughs
  • 30″ Active Hang
  • 5-10 Kip Swings
  • 10 Cal Ski

Team WOD

TTB Conditioning

Start a new set every 4 min x 3:

  • 100-+% of max test

*Final training before the re-test, set a goal where you hope to end next week

 

Workout

Chipper for time with a buddy all YGIG:

  • 60 Chest to bar (jumping) pull ups
  • 50 Burpee Box Step Ups @ 1 x 30/20 kg
  • 40 Alternating Hang Clean & Jerks @ 1 x 30/20 kg
  • 60 (Jumping) Pull Ups
  • 50 Burpee Box Jump Overs
  • 40 Alternating Hang Clean & Jerks @ 1 x 30/20 kg

TC = 32 min

*A pair of 2 x 24/20 kg DB/KB needs to be kept off the floor at all times. Failing to do so = 3 synchronised wall walks

Intermediate: 2 x 20/16 – banded pull ups

Beginner: 2 x 16/12 – jumping pull ups or ring rows

Saturday 26 September

Warming Up

1 RFQ:

  • 5/5 Cossack Squats
  • 10 Russian Baby Makers

Then onto 1 RFQ:

  • 5 Front Squats
  • 5 High Hang Pulls
  • 5 High Hang Cleans & Strict Press
  • 5 Hang Pulls
  • 5 Hang Cleans & Push Press
  • 5 Pulls
  • 5 Cleans & Jerk

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:

  • 3/3 Step Back Lunges
  • 6-10 Ring Dips/Tricep Dips with 2″ eccentric

 

C. UB Accessory

2-3 RFQ

  • 3 Pendlay Rows
  • 3/3 Bicep Curls

Sunday 27 September

Warming Up

  • Cone Game

 

A. Conditioning

12 min EMOM:

Odd sets:

  • 4 Shuttle runs there & back (7.5 m) into max cal Air bike or C2 without saddle

Even sets:

  • Rest

*Push the pace on the work sets, no jogging in the runs but try to sprint. If you can maintain the same numbers by the end you get to the final set, you’re not pushing hard enough.

30 min AMRAP:

5-10-15-20-etc

  • Wall Balls
  • KB Swings
  • (C2B) Pull Ups or 2-4-6-8-etc BMU

At 0:00 and every 6 min (so 5 x)

  • 200 m DBL KB Carry (H) @ 2 x 32/24 kg