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Programming week 7

Monday 9 February

Warming Up

2 RFQ:

  • 1 Round Gymnastics Swimming
  • 10 Cal Row/Ski
  • 10 Pike to Planks
  • 10 DB OH presses (take a heavier DB for round 2)

 

Gymnastics – TEST HSPU

For max reps:

2’ ON/2’ OFF x 5

  • 15/12 cal Row/Ski into max HSPU

Score = number of HSPU in 5 rounds

Men Ski

Women Row

 

Levels

  1. DBL DB Push Press @ 2 x 15/10 kg & 12/9 Cal
  2. Abmatt + 2 x 10kg HSPU & 12/9 Cal
  3. Abmatt + 1 x 10kg HSPU & 12/9 Cal
  4. Abmatt HSPU
  5. HSPU RX

If you’ve already done the test and don’t want to repeat it continue with the following training:

Every 2 min x 10 – Aim to be working max 75-80″ per 2 min

Odd sets:

  • 5-15 HSPU*
  • 30 DU or 30″ DU Practice

*For the HSPU, choose the hardest level you can complete from the test options above.

Even sets:

  • 5 Wall Walks

 

Workout

4 RFT:

  • 21 DBL DB Front Squats @ 2 x 20/15 kg
  • 18 TTB / Leg Raises / V-ups
  • 15/12 Calorie Machine

TC = 15 min

I = 2 x 15/10 kg & Leg Raises

B = 2 x 10/7.5 kg & Knee Raises/V-ups & 12/9 Cal Machine

Aim for 3 min rounds, staying as much unbroken as possible.

Tuesday 10 February

Warming Up

2 RFQ:

  • 5 Bottom Up KB Press into 10 m OH carry – L
  • 5 Bottom Up KB Press into 10 m OH carry – R
  • 10 Cat Cow Stretches
  • 10 PVC or banded shoulder dislocates
  • 5 Down Ups

 

Strength

4-4-2-2-1 reps of:

  • Bench Press

 

Strength Accessory

Every 2 min x 8

  • Odd: 4 Back Squats*
  • Even: 10 Bent Over Rows*

*Weight has to go up each set

 

Finisher

8 min EMOM:

  • Odd: Max Svend Presses
  • Even: Max D-ball GTOH

Wednesday 11 February

Warming Up

  • Mobility & BB Warm Up – Trainer’s Choice

 

Weightlifting

Find a max weight for:

  • 2 Clusters, performed as singles

 

Onto a max weight for:

  • 2 Squat Clean & Jerks

 

Workout

Open Workout 25.1

15 min AMRAP

  • 3 lateral burpees over the dumbbell
  • 3 dumbbell hang clean-to-overheads
  • 30-foot walking lunge (2 x 5 m lanes)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 15-kg dumbbell

♂ 22.5-kg dumbbell

Scaled: 15/10 kg DB

Thursday 12 February

Warming Up

  • 400 m jog & chat

Into 2 RFQ:

  • 10 Sit Ups
  • 10 Down Ups
  • 10 KB Deadlifts

 

Conditioning

3 RFT:

  • 800 m run (2 laps around the parking)
  • 80 KB Swings @ 28/20 kg
  • 60 V-ups

TC = 40 min

I = 20/12 kg – alternating V-ups

B = 12/8 kg – bent knee alternating V-ups

Long grind with simple movements today. Aim for:

  • Max 5-6 min on the run
  • Max 3-4 min on the KBs
  • Max 3 min on the V-ups

Friday 13 February

Warming Up

  • Wrist Warm Up

Into 2 RFQ:

  • 10 Shoulder Shrugs in HS hold or Plank Hold
  • 10 Arch to Hollow Snaps
  • 30″ Active Hang
  • 10 Box Jumps

 

Gymnastics

2-3 RFQ:

  • Accumulate 30″ Head stand with knees on elbows or Free standing HS
  • (Boxed) Kip Swings/Hinge Ring Rows

 

Into 3-4 RFQ:

  • 5 Negative HS push Up & 5 Wall Kips / 5-15 (Elevated) HSPU / 5-15 Deficit HSPU
  • 5 Strict Pull Up to Kip Swing & 5 Boxed Hip Pop Drill / 5-10 Top Down Butterfly Pull Up

 

Strength – Accessory

3-4 RFQ:

  • 5-7 Pike Push Ups or Z-presses with 3″ eccentric
  • 5-7 Strict (Banded/weighted) Pull Ups with 3″ eccentric

 

Onto 2-3 RFQ:

  • 10 Inverted Rows 
  • 20-30 Knee to Elbows in High Plank

 

Finisher

10 min AMRAP in pairs all YGIG

1-2-3-4 etc

  • Wall Walks or m HS walk

10-20-30-40-50- etc

  • Double Unders*

*The rest from your partner’s work-time should enable you to push a lil harder.

Saturday 14 February

Warming Up

2 RFQ:

  • 5 Walkouts with a push up
  • 10/10 Banded Pull Aparts
  • 10 Banded RDL’s for lat tension without BB
  • 10 Kang Squats

 

Strength

  • DBL DB Bench Press Drop Sets, lower weight 2-3 x

*Use a weight you can do at least 8 reps with for the first set. Lift until failure, reduce weight by 10-30% 2-3 more times.

 

Workout

In teams of 2:

  • 50 TTB or Leg/Knee Raises YGIG
  • 30 Buddy Deadlifts @ 200/140 kg
  • 50 Cal Machine YGIG
  • 30 (Jumping) C2B Pull Ups YGIG
  • 20 Buddy Deadlifts @ 200/140 kg
  • 30 Cal Machine YGIG
  • 20 (Jumping) BMU YGIG
  • 10 Buddy Deadlifts @ 200/140 kg
  • 20 Cal Machine YGIG

TC = 22 min

*Valentines’ Day, so use this workout as a good excuse to grab a barbell with your gym crush ;) Being in sync is everything with the deadlifts, so ensure you have a strategy to make this happen.

I = 170/115 kg

B = 125/90 kg

F = 70/50 kg

Sunday 15 February

Warming Up

  • 10 m Bear walk with high hips
  • 10 m Crab Walks
  • 10-20″ Rope Hangs (alternate hands)
  • 10 Candlesticks
  • 30″ Skipping

 

Gymnastics Skills

15 min EMOM for quality – aim for 30-45″ work time

  1. Head stand crunches / Elevated/Deficit HSPU
  2. Rope Climbs / Toes or knees To Rope
  3. Handstand Kick Ups / Handstand Hold
  4. Rope Climbs / The Clamp
  5. Rest

*Numbers are not important, focus on good quality of movement

 

Skipping Skills

In 10 min for quality:

  • Build to a max set unbroken SU, DU, Crossover SU or Crossover DU.

 

Workout – Benchmark workout “Annie”

For time:

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

  • Double-Unders
  • Sit-Ups

TC = 12 min

*Only go for SU if DU are absolutely non-existent.