plan een intake

Programming week 2

Monday 5 January

Warming Up

2 RFQ:

  • 5/5 Thoracic Opener Stretches
  • 5/5 Elbow Exorotations with light weights
  • 5 Walkouts with Push Up
  • 5/5 KB/Plate Halo’s

Strength – TEST

Find your 1 RM Bench Press

*Rules: bar has to tap the chest. Spotter is mandatory. Practice spotting BEFORE your 1 RM attempt. Hips and head have to be on the bench.

 

Strength Accessory

3-4 RFQ:

  • 8-6 1 1/4 squats @ about 50-60% of 1RM
  • 8/8 SA DB Row
  • 10/10 Chest Flyes

Tuesday 6 January

Warming Up

1-2 RFQ:

  • 5/5 Squat & Reaches
  • 10 OH Wall Slides

 

With the empty barbell:

  • 5/5 Front rack openers
  • 5 Front Squats
  • 5 Transitions
  • 5 Slow Tall No Feet Cleans
  • 5 Tall Cleans
  • 5 High Hang Cleans & Strict Presses
  • 5 Hang Cleans & Push Presses
  • 5 Thrusters
  • 5 Clusters

 

Weightlifting

Find a max weight for:

  • 3 Clusters, performed as singles

 

Onto a max weight of:

  • 3 Squat Clean & Jerks, performed as singles

*Aim to build the weight from your clusters.

 

Workout – Open workout 21.1

For time:

  • 1 wall walk
  • 10 double-unders
  • 3 wall walks
  • 30 double-unders
  • 6 wall walks
  • 60 double-unders
  • 9 wall walks
  • 90 double-unders
  • 15 wall walks
  • 150 double-unders
  • 21 wall walks
  • 210 double-unders

TC = 15 min.

*Scaled = Single Unders & Scaled Wall Walks

Wednesday 7 January

Warming Up

2 RFQ:

  • 5 Jefferson Curls
  • 10 Kang Squats
  • 10 Cal Machine

 

Conditioning

10-20-30-40-50 reps of:

  • BB Deadlifts @ 100/70 kg
  • Wall Balls @ 9/6 kg
  • Calories Machine – Echo Bike/Ski Erg

 

TC = 40 min

 

I = 85/57.5 kg Ski/Rower

B = 62/45 kg – Rower / Bike

F = 35/25 kg – Assault Bike/C2 Bike

 

*The challenge of this workout is maybe more mentally than physically, leaving 1/3 of the total volume until the final set when you are most fatigued. Ensure you break up your deadlifts in small chunks so you can keep moving with good form. Weight should be no more than about 50% of your 1 RM.

Thursday 8 January

Warming Up

  • 5/5/5 Shoulder Matrix with light weights
  • Y,T, W 10″ holds on the floor
  • 5-10 Kip Swings
  • 10 Cal Ski

 

Gymnastics Skills: Kipping/Butterfly Pull Up & Skater/Pistol Squat

3-4 RFQ:

  • 5-10 Boxed Kipping Pull Ups / Boxed Butterfly Pull Ups
  • 5/5 Lateral Box Step ups
  • Accumulate 20″” single leg L-sit / single leg L-Hang (one leg bent, alternate half way)

 

Into 3-4 RFQ:

  • 5-10 Kipping/Butterfly Pull Ups
  • 5/5 Skater Squats (with Shin to Floor) / Pistol Squats (to box/wall ball if needed)

 

Strength Accessory

3-5 RFQ:

  • 5 Strict Wide Grip Pull Ups with 3″ eccentric
  • 2 x 5 m lanes walking lunges for max load
  • 10 Banded Push Ups (use bands either to make it harder or easier)

*Rest as needed

 

Finisher

8 min EMOM:

  • 5 Push Ups with Renegade Rows @ 2 x 20/15 kg
  • 5 V-ups

I = 2 x 15/10 & 4 reps

B = 2 x 10/7.5 & 3 reps

Friday 9 January

Warming Up

2 RFQ:

  • 5/5 Thoracic Opener Stretches
  • 5/5 Elbow Exorotations with light weights
  • 5 Walkouts with Push Up
  • 5/5 KB/Plate Halo’s

 

Strength – TEST

Find your 1 RM Bench Press

 

*Rules: bar has to tap the chest. Spotter is mandatory. Practice spotting BEFORE your 1 RM attempt. Hips and head have to be on the bench.

 

Or: if you’ve already done this and do not wish to repeat:

 

3-4 RFQ:

  • 10 DBL DB Floor Press
  • 20 BB RDL’s

*Increase weight each set until you reach RPE 9

 

Workout

For time with a Buddy:

  • 150 TTB YGIG
  • 100 Cal Machine YGIG
  • 50 Worm Squats or SB Squats synchro

TC = 25 min

I =

135 TTB/Leg Raises

90 Cal machine

45 Worm Squats

B=

120 Leg Raises/V-ups

80 Cal machine

40 Worm Squats

Saturday 10 January

Warming Up

7 min AMRAP:

  • 10 Plate GTOH
  • 5/5/5 Plate Lunge Matrix
  • 10 Down Ups

 

Conditioning

For time:

1 Round of:

  • 30 Devil Presses
  • 45 Box Step Ups
  • 45 Box Jump Overs

 

Into 3 Rounds of:

  • 10 Devil Presses
  • 15 Box Step Ups
  • 15 Box Jump Overs

 

Into 1 Round of:

  • 30 Devil Presses
  • 45 Box Step Ups
  • 45 Box Jump Overs

TC = 40 min

*Same volume but slightly different format. Try to pace accordingly. Push a little harder in the middle 3 rounds.

Sunday 11 January

Warming Up

2 RFQ:

  • 5/5 Thoracic Opener Stretches
  • 5/5 Elbow Exorotations with light weights
  • 5 Walkouts with Push Up
  • 5/5 KB/Plate Halo’s

 

Strength: Bench Press

2-3 RFQ:

8-10

  • Spoto Press with 2″ eccentric

 

Then onto:

2-3 RFQ:

  • 8-10 Bench Press with 2″ eccentric & 1″ pause on chest

 

OR: if you’ve not done the test yet:

 

  • Find your 1 RM Bench Press

 

*Rules: bar has to tap the chest. Spotter is mandatory. Practice spotting BEFORE your 1 RM attempt. Hips and head have to be on the bench.

 

Strength Accessory

3-4 RFQ:

  • 8-6 1 1/4 squats @ about 50-60% of 1RM
  • 8/8 SA DB Row
  • 10/10 Chest Flyes

 

Finisher

8 min EMOM

  • Odd: Max (Ring) Dips
  • Even: Max DB Pull Overs