Programming week 15 - Eindhoven Gym

Monday 6 April

STRONGMAN WORKOUT

Tuesday 7 April

Warming Up

2 RFQ:

5/5 Samson Stretches
10 Slow Squats (3″ down) with OH Reaches at bottom (alternating arms is easier)
5 Walkouts with Push Up

Strength – Front Squat / Push Up Waves

2 min Squats / 1 min 5-15 Push Ups

5 Front Squats @ 75%
3 Front Squats @ 82.5%
1 Front Squat @ 87.5%
5 Front Squats @ 77.5%
3 Front Squats @ 85%
1 Front Squat @ 90%

*Flow: Set a timer for every 2 & 1 min. 2 min interval: 5 front squats, 1 min interval: 5-15 push ups, 2 min interval: 3 front squats, 1 min interval: 5-15 push ups. Choose a number of push ups so that the final 2-3 reps feel like RPE 8-9. Stick with the same number for all 6 sets, even if that means breaking them up at some point. If you don’t know your percentages, aim to work close to failure and just make sure the second set of 5, 3 and 1 is heavier than the first.

Short Intervals

400 m easy jog / running drills

Into 5 rounds of:

30″ Jog/Walk
40″ Medium
20″ Fast

Rest 2 min & repeat one more time

Wednesday 8 April

Warming Up

7 min AMRAP:

10 Cal Machine
10 Air Squats
5 Down Ups
10 Sit Ups

Conditioning – Endurance

2 RFT:

50 Calories Machine
50 Wall Balls
50 Burpees
50 V-Ups or TTB
50 KB Swings or DBL DB Snatches

TC = 40 min

RX+ = 50 reps – 12.5 reps / min – TTB & 2 x 20/15 kg Snatches

RX = 50 reps – 12.5 reps / min – V-ups & 2 x 20/15 kg Snatches

I = 45 reps – 11 reps/min – V-ups & KB Swings @ 20/16 kg

B = 40 reps – 10 reps/min – Down Ups / (Alt) V-ups & KB swings @ 16/12 kg

*Today’s long grind is meant to be challenging on volume/intensity alone. So choose movements and weights that enable you to keep working at 70-75% intensity without getting stuck on technique or weight. Only choose TTB & Snatches if you can comfortably string together 15 reps when fresh. No leg raises today.

Thursday 9 April

Warming Up

2 RFQ:

10 Glute Bridges
10/10 SA OH Pallof Presses

Into 2 RFQ:

10 RDL’s with empty Barbell
10 OH Plate presses

Strength – Deadlift / Strict Press

6-5-5-3 reps of

Deadlifts

Alternate with:

3 Strict Presses

Strength – Accessory

1′ ON / 3′ OFF x 3-4

Max SB to box

Straight into:

SB carry for max distance – in 5 m lanes.

*Use the heaviest SB/D-ball you can manage. Stack 2 boxes on top of each other against a wall.

*At 1′ take the SB off the box and continue with a SB carry for max distance. You can hold the SB anyway you like. Use 5 m lanes. 1 lane = 1 rep. Your score is all SB to box reps & lanes carry collected in all 3-4 rounds.

Friday 10 April

Warming Up

BB Warm Up & Mobility

Trainer’s Choice

Weightlifting Technique

3-5 RFQ:

1 Clean Deadlift & 2 Hang Cleans

Into 3-5 RFQ:

2 Cleans – performed as singles

Workout

For max reps with a partner:

3′ ON / 3′ OFF x 4 – alternate full rounds so each partner does 4 rounds

15/12 Calories Row/Ski
15 BB Cleans @ 50/35 kg
Max HSPU / STOH @ 50/35 kg

*Alternate full rounds with your partner, your score is total reps HSPU or BB STOH collected in all 6 rounds

I = 15/12 Calories / 35/25 kg BB

B = 12/9 Calories / 20/15 kg BB

Saturday 11 April

MOCK MEET & LIFT OFF

Join these events or come cheer

No Classes except Yoga

No Open Gym

Sunday 12 April

Warming Up

1-2 RFQ:

10/10 Walking Leg Swings
10 m Heel Walks
10 m Toe Walks

Into 1-2 RFQ:

High Knees
Butt Kicks
Straight Leg Strides

Conditioning – Long Intervals

In pairs P1 starts on the run, P2 on the box jumps / wall balls:

400 m easy jog versus 10 Box Jumps / 10 Wall Balls
400 m run – accelerating every 100 m versus 10 Box Jumps / 10 Wall Balls – speed up pace every 5 reps

Norwegian 4×4 Interval Protocol

4 min ON / 4 min OFF x 4

Odd Sets:

Run for max distance

Even Sets:

AMRAP:
15 Box Jumps
15 Wall Balls

*Aim to work at 85–95% of max intensity. These 4 mins should feel really uncomfortable. Keep walking/light jogging in the rest intervals.