plan een intake

Programming week 44

Monday 27 October

Warming Up

1-2 RFQ:

  • 30″ Front Rack Stretch
  • 10 Russian Baby Makers

1-2 RFQ:

  • 5 Kang Squats
  • 5 Clean Pulls
  • 5 Transitions
  • 5 Front Squats & 5 Strict Presses
  • 5 Power Cleans & 5 Push presses
  • 5 Squat Cleans & Push/Split Jerks

Strength/WL

A. WL – Cleans

Work up to a heavy of:

  • 1 Clean Pull & 2 Cleans & 2 Jerks

Then onto:

  • 1 Clean Pull & 1 Clean & 1 Jerk

Then onto:

  • 1 Clean & Jerk

*Slow down the first pull and accelerate as you pass the knee. Try to maintain the same speed as you move to the clean. Build weight as reps go down to a challenging weight as long as you can maintain good form.

 

B. WL – Accessory

3-4 RFQ to find a max of:

  • 3 Clean Deadlifts
  • 5 Pendlay Rows

*Rest as needed

 

C. UB Accessory Push/Pull 

For time:

  • 15-12-10-8 Strict Pull Ups
  • 20-16-12-10 Push Ups

TC = 12 min

Tuesday 28 October

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 10 Down Ups
  • 10 Plate GTOH

Gym/Con

A. Rowing Conditioning

In 12 min

For time:

  • 400m row @ 20 SPM
  • 400m row @ 22 SPM
  • 400m row @ 24 SPM
  • 400m row @ 26 SPM
  • 400m row @ 28 SPM

*No rest between sets. Aim for a consistent rise in pace.

 

B. Skiing Conditioning

In 12 min:

For time:

  • 400m ski @ 30 SPM
  • 400m ski @ 32 SPM
  • 400m ski @ 34 SPM
  • 400m ski @ 36 SPM
  • 400m ski @ 38 SPM

*No rest between sets. Aim for a consistent rise in pace.

 

C. Gymnastics under fatigue

12 min AMRAP:

  • 20 Burpees
  • 20 DBL DB Snatches
  • 20 TTB / Leg Raises / V-ups

*Todays challenge is to perform gymnastics with good form under fatigue. So choose a skill that you are comfortable with when fresh.

Wednesday 29 October

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

Strength/WL

5 RM Back Squat Re-Test

Find a max weight for:

  • 5 RM Back Squat

*You can use the following format to build up to your attempt or choose your own. Ensure to do enough to get warm without fatiguing. 

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

 

B. Core/Accessory

Every 3 min x 3-5 depending on time left / rest 2 min between sets

  • 5-15 Strict TTB/Toes to Rig
  • 1/1 TGU
  • Max plank hold in remaining time

Thursday 30 October

Warming Up

7 min AMRAP:

  • 10 Cal Machine
  • 10/10 Lat Pull Downs
  • 10 Banded Good Mornings
  • 30″ Plank Hold

Gym/Con

A. Rowing Pacing

8 min EMOM:

  • 100 m Row

@ > -5 seconds split time. You can work this out as follows: say for example you got 1:20 on your 400 m test. Then 80 seconds / 0.8 = 100 seconds, which converts to a 1:40 pace per 500 meters. So for the intervals today aim to stay below 1:34 / 500 m.

Rest 2 min

B. Skiing Pacing

8 min EMOM:

  • 100 m Ski

Rest 2 min

C. A-Squats

8 min EMOM

  • 10-15 A-Squats – working time can be max 30″

*Short intervals so push the pace. If you didn’t do the test push for a challenging but sustainable pace for 8 sets.

 

D. Workout

8-12 min AMRAP for quality:

  • 8 m HS walk / 4 Wall Walks
  • 8 Devil Presses @ 2 x 20/15 kg
  • 8 Ring Dips / 12 Tricep Dips on box

*For quality, so choose the most challenging version/weight you can do and take your time.

Friday 31 October

Warming Up

2 RFQ:

  • 1 min Skipping any style
  • 5/5 Cossack Squats
  • 5 Walkouts with Push Up
  • 30″ SB hold (take a heavier one for round 2)

Team WOD

Prep

4 RFQ:

  • 5 Worm Clean & Jerks

Or for teams not using the worm:

  • 10 SB over BB – As heavy as possible

*Rest as needed. Practice efficient cues to move the worm in sync properly. The worm is only heavy if you’re not in sync. Come up with a plan before picking up the worm.

B. Workout

Start a new set every 5 min x 4 / Rest 2 min between sets

In teams of 2-3 (3 means more rest):

  • 100 DU YGIG or 75 heavy rope SU YGIG
  • 10 Worm Clean & Jerks or 20 SB over BB
  • Ski for max cals in remaining time YGIG

*Score is total cals collected in 4 rounds – Aim to spend at least 1 min on the ski-erg. Adjust the rep ranges otherwise.

Saturday 1 November

Warming Up

2 RFQ:

  • 10 Burpee Box Jumps
  • 10 Air Squats
  • 10 Cal Machine
  • 10 Ring Rows

Gym/Con 

Workout

40 min AMRAP:

  • 400 m Run / 400 m row/ski (alternate each round)
  • 21 DBL DB Burpee Box Step Ups @ 2 x 20/15 kg
  • 15 (C2B) Pull Ups / 10 BMU
  • 9 Renegade Rows with Push Up @ 2 x 20/15 kg

*Long grind with some gymnastics and DB movements. Try to stay as consistent as possible so start slower than what you think you can manage and keep an eye on the clock when you finish each set.

Sunday 2 November

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

Strength/WL

5 RM Back Squat Re-Test

Find a max weight for:

  • 5 RM Back Squat

*You can use the following format to build up to your attempt or choose your own. Ensure to do enough to get warm without fatiguing. 

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

If you already did the test and do not wish to repeat it do this training instead:

2 RFQ:

  • 12 SB Squats
  • 6/6 FFE Split Squats

2 RFQ:

  • 6 SB Squats
  • 4/4 FFE Split Squats

1-2 RFQ:

  • 3 SB Squats
  • 2/2 FFE Split Squats

 

B. SB Complex

10-15 min AMRAP in pairs – all YGIG:

  • 10 SB Over BB
  • 100 m SB Carry – 5 m lanes
  • 10 SB Over BB
  • 20 m SB Lunges – 5 m lanes

*Divide anyway you like