plan een intake

Programming week 4

Monday 19 January

Warming Up

8 min EMOM

  • 20 Line Hops
  • 5 Plank to downward dogs
  • 3 Shuttle Runs
  • 30″ Ski

Conditioning

Do a test round to establish your numbers. Aim to be working for max 40″ and hold these numbers for all 6 rounds.

6 Rounds For Reps:

1 – Fast box jump overs

2 – Big set unbroken HSPU or DBL DB STOH

3 – Burpee Shuttle Runs

4 – Ski Sprint

5 – Rest

 

*Aim for max but consistent rounds. So you’ll probably need to start slower than what you think you can manage.

Tuesday 20 January

Warming Up

2 RFQ:

  • 5/5/5 Shoulder Matrix with light weights
  • Y,T, W 10″ holds on the floor
  • 15″ Dead Hang into 15″ Active Hang
  • 20″/20″ Ankle Stretches
  • 10 Air Squats

 

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

3-4 RFQ:

  • 5-10 Strict Pull Up to Kip Swing / Top down butterfly Pull Up
  • 5/5 Single Leg Box Tap Downs
  • 20 L-sit Pulses/ 20 L-Hang Pulses

 

Into 3-4 RFQ:

  • 5-10 Kipping/Butterfly Pull Ups
  • 5/5 Shrimp Squats or skater squats/ 5/5 Pistol Squats (to Band)

 

Strength Accessory

9-12 min EMOM:

  1. 5 Strict Wide Grip Pull Ups with 3″ eccentric
  2. 10 m walking lunges for max load
  3. 5-7 Banded Push Ups (use bands either to make it harder or easier)

*Rest as needed

Finisher

For time:

  • 40 Push Ups with Renegade Rows @ 2 x 20/15 kg

At 0:00 and every min: 5 V-ups

TC = 8 min

I = 2 x 15/10 35 reps & 4 V-ups

B = 2 x 10/7.5 30 reps & 3 V-ups

Wednesday 21 January

Warming Up

2 RFQ:

  • 5/5 Thoracic Opener Stretches
  • 5/5 Elbow Exorotations with light weights
  • 5 Walkouts with Push Up
  • 10 EB Good Mornings

 

Strength

  1. 3-4 RFQ:
  • 14 DBL DB Bench Press
  • 16 BB RDL’s

*Increase weight each set until you reach RPE 9

Workout – Open workout 23.2

23.2A:

Complete as many reps as possible in 15 minutes of:

  • 5 burpee pull-ups
  • 10 shuttle runs (1 rep = 25 ft out/25 ft back)

*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

  • 1-rep-max thruster (from the floor)

Thursday 22 January

Warming Up

5 min AMRAP:

  • 10 Cal Ski
  • 10 Plate GTOH
  • 10 Plate Box Step Ups

Conditioning

5 min EMOM:

  • 6 Devil Presses @ 2 x 20/15 kg

Into:

5 min EMOM:

  • 9 Box Step Ups @ 2 x 20/15 kg

Into:

5 min EMOM

  • 9 Box Jump Overs

Repeat 2 more times

 

*Final prep for the test next week. Same volume as the test but in different format. If you’re on the fence between 2 different divisions, today is a good training to test if you’re ready for a heavier DB. If you can hold these numbers each minute you should be able to complete the test with that weight.

Friday 23 January

Warming Up

  • 1 Round Gymnastics Swimming

 

Into 2 RFQ:

  • 5/5 Childs Pose Reach under T-spine rotation
  • 10 Banded OH Press
  • 10 Banded Bent Over rows

 

Strength

2-3 RFQ:

  • 4-6 Spoto Press with 2″ eccentric

 

Then onto:

2-3 RFQ:

  • 4-6 Bench Presses with 2″ eccentric & 1″ pause on chest

 

Strength Accessory

3-4 RFQ:

  • 8-6 1 1/4 squats @ about 50-60% of 1RM
  • 8 Bent Over Rows
  • 10/10 Chest Flyes

 

Finisher:

10 min AMRAP  in YGIG:

P1:

  • Max Bench Presses

P2:

  • DBL KB Hold @ 2 x 24/16 kg 

If the KBs touch the floor both partners do 5 synchronised burpees

 

Score = weight x reps – You and your partner have to do the same weight so choose something you both can work with and that gets you the highest score.

Saturday 24 January

Warming Up

  • BB warm up trainers choice

 

Weightlifting

12 min EMOM

  • 1-4 min: 3 Snatches
  • 5-8 min: 2 Snatches
  • 9-12 min: 1 Snatch

*Try to build the weight over all sets, but at least every 3 sets.

Then onto:

For time:

  • 15 snatches @ 35/25 kg
  • 12 snatches @ 50/35 kg
  • 9 snatches @ 60/45 kg
  • 6 snatches @ 70/55 kg

TC = 15 min

I = 25/20, 35/25 kg, 45/35 kg, 55/45 kg

B = 20/15, 25/20, 30/25 – last 2 sets or change to alternating DB’s

 

Workout

For time:

  • 50 TTB
  • 20 Wall Walks/m HS walk

TC = 12 min

Treat this workout as an EMOM: 5 min for the TTB so 10/min and 5 min for the wall walks so 4/min. Choose your versions accordingly

I = Leg Raise

B = V-ups / Scaled Wall walks

Sunday 25 January

Warming Up

30″ ON/15″ OFF x 9

  1. Hollow Body Hold
  2. Arch Body Hold
  3. Narrow Stance Squats

 

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

3-4 RFQ:

  • 5-10 Strict Pull Up to Kip Swing / Building Butterfly Drill
  • 5/5 Ring Assisted Skater Squat / 5/5 Lateral Box Touch Downs (with leg sweep)
  • Accumulate 20″ L-sit / L-Hang – both legs extended

 

Into:

10-15-20 reps of

  • Kipping/Butterfly Pull Ups
  • Shrimp Squats or skater squats/ Pistol Squats (to Band)

 

Strength Accessory

12-15 min EMOM:

  1. 5-7 Strict Wide Grip Pull Ups with 3″ eccentric
  2. 4/4 Lateral DBL DB Box Step Ups on tallest box you can manage
  3. 5-10 Dips

*Rest as needed

 

Finisher

For time:

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

TC = 8 min

I = 2 x 15/10 35 reps

B = 2 x 10/7.5 30 reps