plan een intake

Programming week 3

Monday 12 January

Warming Up

  • BB Warm Up – Trainers’ choice

 

Weightlifting

3-5 RFQ:

  • 1 Snatch Deadlift
  • 2 High Hang Squat Snatches
  • 2 Hang Squat Snatches

3-5 RFQ:

  • 1 Snatch Deadlift
  • 1 High Hang Squat Snatch
  • 1 Hang Squat Snatch

Onto a max:

  • 1 Snatch Deadlift
  • 1 Hang Squat Snatch

 

*Focus on pulling under the bar as fast as you can. Athletes limited by mobility, go for a power snatch.

Workout

For time:

10-20-30-20-10

  • BB Powersnatches @ 50/35 kg
  • (C2B) Pull Ups

TC = 18 min

I = 35/25 kg – (banded) pull ups

B = 20/15 kg – jumping pull ups/ring rows 

Tuesday 13 January

Warming Up

  • 400 m jog & chat

Into 2 RFQ:

  • 10 Scapula Pull Ups/Kip Swings
  • 10 EB Front Squats
  • 10 EB Strict Presses

 

Conditioning

Buy in: 800 m Run

10 Rounds of:

  • 12 TTB
  • 12 BB Thrusters @ 42.5/30 kg
  • 12 Burpees over BB

Cash out: 800 m Run

TC = 40 min

 

*You have about 1 min per exercise. Choose numbers accordingly.

I = 10 reps of each – leg raises, BB @ 30/20 kg

B = 10 reps of each – V-ups & Down Ups over BB, BB @ 20/15 kg

Wednesday 14 January

Warming Up

7 min AMRAP:

  • 10/10 Banded Lat Raises
  • 10 Arch to Hollow body Snaps
  • 5/5 ATG Split Squats
  • 5 Down Ups

 

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

3-4 RFQ:

  • 5-10 Kip Swings/Shoulder circles
  • 5/5 Single Leg Box Tap Downs
  • 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:

  • 7 Strict Wide Grip Pull Ups with 3″ eccentric
  • 5/5 Lateral DBL DB Box Step Ups on tallest box you can manage
  • 10 Dips

*Rest as needed

 

Finisher

Every 2 min x 4

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

I = 2 x 15/10 & 8/12 reps

B = 2 x 10/7.5 & 6/10 reps

Thursday 15 January

Warming Up

2 RFQ:

  • 30″ Row/Ski
  • 10 Wall Angels
  • 10/10/10 Banded Pull Aparts at shoulder, chest and belly button height
  • 5 Updogs to Downward dogs

 

Strength

3-4 RFQ:

  • 12 DBL DB Floor Press
  • 18 BB RDL’s

*Increase weight each set until you reach RPE 9

 

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. Butt and head have to be on the bench

 

Workout – Open Workout 24.1

For time:

  • 21 dumbbell snatches, arm 1
  • 21 lateral burpees over dumbbell
  • 21 dumbbell snatches, arm 2
  • 21 lateral burpees over dumbbell
  • 15 dumbbell snatches, arm 1
  • 15 lateral burpees over dumbbell
  • 15 dumbbell snatches, arm 2
  • 15 lateral burpees over dumbbell
  • 9 dumbbell snatches, arm 1
  • 9 lateral burpees over dumbbell
  • 9 dumbbell snatches, arm 2
  • 9 lateral burpees over dumbbell

Time cap: 15 minutes

RX = 22.5/15 kg

I = 15/10 kg

B = 12.5/7.5 kg

Friday 16 January

Warming Up

7 min AMRAP

1-2-3-4-5-6-7

  • Synchro Plate GTOH
  • Buddy Burpees
  • Synchro Air Squats

Conditioning

Start a new set every 12 min x 3

  • 20 Synchro Devil Presses @ 2 x 20/15 kg
  • 40 Box Step Ups YGIG @ 2 x 20/15 kg
  • 60 Box Jump Overs YGIG

AMRAP until 12 min: Synchro Down Ups/Burpees at a slow pace

Aim to be working max 10 min from the 12 min on the first 3 movement. If you are much slower/faster adjust the numbers. The goal is to keep moving at a consistent pace despite a high heart rate throughout all 3 rounds. So start really slow.

*Score is your slowest round

 

When the clock hits 36 min we continue straight into:

4 min AMRAP:

  • Max Pull Ups in YGIG

*Score is total reps collected in 4 min by both partners.

RX+ = C2B

RX = Regular Pull Ups

I = Regular Banded Pull Ups

B = Ring Rows or Jumping Pull Ups

Saturday 17 January

Warming Up

2 RFQ:

  • 5/5 Bottom Up KB Press or banded OH press
  • 10 Cat Cow Stretches
  • 10 PVC or banded shoulder dislocates
  • 5 Down Ups

Strength

2-3 RFQ:

  • 6-8 Spoto Press with 2″ eccentric 

Then onto:

2-3 RFQ:

  • 6-8 Bench Presses with 2″ eccentric & 1″ pause on chest

 

Strength Accessory

3-4 RFQ:

  • 8-6 1 1/4 squats @ about 45-50% of 1RM
  • 8 Bent Over Rows
  • 10/10 Chest Flyes

 

Finisher

7 min AMRAP:

  • Max Svend Presses
  • Max DBL DB Strict Presses

*Continue until failure. Then switch to the other exercise.

Sunday 18 January

Warming Up

  • BB Warm-Up Trainers Choice

 

Weightlifting

3-5 RFQ:

  • 1 Cluster + 1 Thruster + 1 STOH

 

3-5 RFQ:

  • 1 Squat Clean + 1 Front Squat + 1 STOH

*Build weight over all sets.

 

Workout – Intervals

2 min ON / 1 min OFF x 6-8

  • Odd Sets: 20-15 TTB into HS walk for max distance or Wall Walks
  • Even Sets: 20-15 Cal Row/Ski into max Pull Ups

*Aim to spend about 1 min on the first exercise so you have the same amount left for movement number 2. The goal is to stay consistent in all rounds so don’t start out too hot. Score is all reps collected of HS walk/wall walks and pull ups in all rounds.