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Programming week 18

Monday 27 April

Warming Up

With a partner:

  • 59 Down Ups in YGIG

Onto:

2 RFQ:

  • 10 Scapula Pull Ups
  • 30″ Hollow Body Hold
  • 30″ Arch Body Hold

Onto:

1-2 RFQ:

  • 5 DBL DB Manmakers
  • 6 DBL DB Devil Presses

 

Conditioning – Endurance

KING’s DAY

Today we celebrate the kings’ birthday.

27 min AMRAP:

  • 4 DBL DB Manmakers
  • 1 BMU/Burpee Pull Up
  • 9 (C2B) Pull Ups
  • 6 DBL DB Devil Presses
  • 7 TTB

At the start and every 5 min:

  • 59 DU or 30 HR SU

At 27:00 continue straight into:

For time:

  • 59 HSPU or regular push ups – alone or in pairs

TC = 5 min

Tuesday 28 April

Warming Up

2 RFQ:

  • 5 Jefferson Curls
  • 10 Banded RDL’s for lat tension without BB
  • 10 Kang Squats
  • 30-60″ Plank Hold

 

Strength – Deadlift 3 RM RE-Test

  • Find your 3 RM Deadlift

Rules:

  • No touch & go, reset for each rep
  • Barbell has to be off the floor within 5″
  • Conventional deadlift only

 

Strength – Accessory

12 min AMRAP:

  • 3/3 SB to Shoulder
  • 12 m SB Walking Lunges (6 m lanes)

*Use the heaviest SB you can manage

Into:

30″ ON / 30″ OFF x 5

  • AMRAP 2 SB or DBL DB GTOH & 2 Wall Walks

*Continue where you finished each round – Score = total reps collected in 5 rounds

Wednesday 29 April

Warming Up

2 RFQ:

  • 10 Plate OH Presses
  • 20 m Plate OH Carries

 

Into 2 RFQ:

  • 5 Step to Split Jerk
  • 5 Jump to Split Jerk
  • 5 Jump to Split Jerk with arm extension

 

Then 2 RFQ with EB:

  • 5 Strict Presses
  • 5 Push Presses
  • 5 Split Jerks

 

Weightlifting

Take the barbell from the rig.

In 5-7 sets:

Build up to a max:

  • Push Press

 

Then continue building to a max:

  • Push/Split Jerk

 

Workout

3 RFT:

  • 20 BB Front Squats @ 70/50 kg
  • 30 C2B Pull Ups
  • 40/36 Cal Machine

I = 50/35 kg / 20 Regular (Banded) Pull Ups / 35/31 Cal

B = 30/20 kg / 30 Jumping Pull Ups / Ring Rows / 30/27 Cal

TC = 21 min

*The BB shouldn’t feel light. Aim for a weight that enables you to sets of 5 reps at a fairly steady pace.

Thursday 30 April

Warming Up

  • Running Drills Trainer’s Choice

 

Conditioning – Long Intervals

In pairs P1 starts on the run, P2 on the KB Swings / Wall Balls, switch when P1 gets back from the run:

  • 400 m easy jog versus 6 KB Swings / 6 Wall Balls
  • 400 m run – accelerating every 100 m versus 6 KB Swings / 6 Wall Balls – speed up pace every 3 reps

 

Then onto:

Norwegian 4×4 Interval Protocol

 

4 min ON / 4 min OFF x 4

Odd Sets:

– Run for max distance

 

Even Sets:

– AMRAP:

  • 12 KB Swings @ 20/16 kg
  • 12 Wall Balls

 

*Aim to work at 85–95% of max intensity. These 4 mins should feel really uncomfortable. Try not to rest completely, but keep walking/light jogging in the rest intervals.

I = 16/12 kg

B = 12/8 kg

Friday 1 May

Warming Up

7 min AMRAP

  • 10 Banded Shoulder Dislocates Into 10/10 giant circles
  • 10 Candlesticks
  • 10 Cal Ski on high resistance
  • 5-10 Arch to hollow snaps

 

Gymnastics – Volume TTB/HSPU

6 min EMOM

  1. Jump to Hollow on wall or in rig
  2. HS Hold / Head stand Hold

 

2 min rest into:

In pairs:

8 min AMRAP:

  • X HSPU or negative HSPU
  • X TTB/TTR

 

*All YGIG, try to collect as many reps as possible with your partner. Aim for someone to be working at all times, so don’t waste time with transitions when nobody is working. You get to decide the rep ranges, so keep them as short as necessary to accommodate one person working at all times. You cannot change the rep range halfway through.

 

Workout

2′ ON / 2′ OFF x 4-5

  • 20/18 Cal Machine Synchro
  • Max Worm Thrusters*

*Try to hold on to the worm and push for one big set until you hear the timer

I = Worm Squats & 18/16 Cal

B = SB Synchro Squats using the heaviest SB you can manage & 15/12 Cal

Saturday 2 May

Warming Up

2 RFQ:

  • 5 Jefferson Curls
  • 10 Banded RDL’s for lat tension without BB
  • 10 Kang Squats
  • 30-60″ Plank Hold

 

Strength – Deadlift 3 RM RE-Test

  • Find your 3 RM Deadlift

Rules:

  • No touch & go, reset for each rep
  • Barbell has to be off the floor within 5″
  • Conventional deadlift only

 

Short Intervals

  • 400 m easy jog / running drills

 

Into 3 rounds of:

  • 45″ Jog/Walk / 45″ Medium / 45″ Fast

Rest 2 min & repeat one more time

Sunday 3 May

Warming Up

2 RFQ:

  • 1 min machine

1 round with an empty BB:

  • 5 Clean Deadlifts
  • 5 Clean Pulls
  • 5 Front Squats
  • 5 Muscle Cleans

 

Conditioning – Endurance

5 RFT:

  • 1000/900 m Row/Ski / Bike distance x 2
  • 30 Power Cleans @ 60/40 kg
  • 20 Burpees Over BB

TC = 40 min

I = 45/30 kg – 900/800 m

B = 30/20 kg – 800/700 m – down ups over BB