Programming week 20 - Eindhoven Gym

Monday 11 May

Warming Up

Using light DBs:

2 RFQ:

10 Shuttle runs
10 DBL DB Deadlifts
10 DBL DB STOH

10 Shuttle runs
5 DBL DB Burpee Deadlifts
5 DBL DB Hang Snatches

*Take a heavier set for round 2

Conditioning – Long Intervals

In pairs P1 starts on the run, P2 on the DBL DB Burpee Deadlifts / DBL DB Hang Snatches

400 m easy jog versus 6 DBL DB Burpee Deadlifts / 6 DBL DB Hang Snatches
400 m run – accelerating every 100 m versus 6 DBL DB Burpee Deadlifts / 6 DBL DB Hang Snatches – 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:

6 DBL DB Burpee Deadlifts @ 2 x 17.5/2 x 12.5 kg
6 DBL DB Hang Snatches @ 2 x 17.5/2 x 12.5 kg

*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 = 2 x 12.5/7.5 kg

B = 2 x 7.5/5 kg

Tuesday 12 May

Warming Up

2 RFQ:

5 Walkouts with Push Up
10 Reverse Snowangels
10 Empty BB Good Mornings
10 Empty BB Bent Over Rows

Strength – Bench Press/ RDL Waves

2 min Bench Press / 1 min 15 DBL DB RDLs – if you can do the RDL’s unbroken, take a heavier set DB for the next round

5 Bench Presses @ 75%
3 Bench Presses @ 82.5%
1 Bench Presses @ 87.5%
5 Bench Presses@ 77.5%
3 Bench Presses @ 85%
1 Bench Presses @ 90%

Flow: Set a timer for every 2 & 1 min

2 min interval: 5 Bench presses, 1 min interval: 15 RDL’s, 2 min interval: 2 Bench Presses, 1 min interval: 15 RDL’s. 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.

Workout – BB Cycling Light

2-3 RFQ:

Max BB Clean & Jerks

*Build weight over all sets

Then onto:

Every 6 min x 3

75 DU
12 BB Clean & Jerks @ 45/35 kg – L
30 TTB

I = 20 TTB / Leg Raises / 50 DU or 1 min practice / 35/25 kg BB

B = 12 (Alt) TTB or Knee Raises or 20 (Alt) V-ups / 25/20 kg BB

Time Domains:

DU <1 min

C&J = 1-1.5 min

TTB = <2 min

Wednesday 13 May

Warming Up

7 min AMRAP:

30″ Active Hang
10 Ring Rows
10/10 m KB/DB OH walk
10 Kip Swings
10 Lunge Steps

Gymnastics

15 min EMOM:

1 round Modified Cindy: 3 Pull Ups, 7 Push Ups, 12 Air Squats

RX+ = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Intermediate = 3 Banded Pull Ups, 5 Push Ups, 10 Air Squats

Beginner = 3 Ring Rows, 5 Incline Push Ups, 10 Air Squats

*Aim to work max 45″ per min at least the first few minutes. This is a lot of volume, so choose your strategy wisely. Short sets with short rests are the way to live through this bit. For those planning to do Murph on 25 May, this is 75% of that volume in 15 min if you do the ninja version.

Short Intervals

Running intervals

30″ Jog/Walk / 45″ Medium / 45″ Fast x 2

Rest 3 min

30″ Jog/Walk / 45″ Medium / 45″ Fast x 2

Rest 3 min

30″ Jog/Walk / 45″ Medium / 45″ Fast x 2

*Very long fast intervals this week, so you get a bit more rest. Keep pushing for a fast pace despite the fatigue

Thursday 14 May

Warming Up

BB Warm Up – Trainer’s Choice

Weightlifting – BB Cycling

Build up to a heavy:

4 Snatches & 4 OH Squats

Then with that weight onto 4 min EMOM

4 Snatches & 4 OH Squats

In 1 min:

Add weight

4 min EMOM

3 Snatches & 3 OH Squats – snatches performed as fast singles

In 1 min

Add weight:

4 min EMOM:

2 Snatches & 2 OH Squats

Workout

5 RFT:

6 Burpees over BB
9 BB Thrusters @ 45/35 kg
12/9 Cal Machine

TC = 15 min

I = 35/25 kg BB

B = 25/15 kg BB – Down ups & stepping over BB

* This is meant to be a sprint. Push the pace on the burpees and thrusters and use the machine to recover a bit. Aim for 2-2.5 min rounds.

Friday 15 May

Warming Up

3 Rounds with a partner:

Row/Ski exactly 200 m. For every meter you are over under, both partners do 1 burpee

*Cover the screen for round 2&3

Conditioning – Endurance

With a partner (all YGIG):

18 min AMRAP:

250-500-750-1000-ETC.

meter Ski/Row

10-20-30-40-ETC

Box Jump Overs
Wall Balls
Box Step Overs with Wall Ball

4 min rest into:

18 min AMRAP:

Repeat in reverse order

*Flow: in the first AMRAP teams work up to: 250 m row/ski, 10 BJO, 10 Wall Balls, 10 BSO, 500 m row/ski, 20 BJO, 20 Wall Balls, 20 BSO. Each set they add 250 m on the machine and 10 reps on the other movements. At 18 min they might get to 35/50 Wall Balls.

In the second 18 min AMRAP they starts with 35 Wall Balls, 50 BJO, 1250 m row/ski, 40 BSO, 40 Wall Balls, 40 BJO, 1000 m row/ski ETC.

Ideally, if the team has paced correctly, they reach 0 within 30″ of the timer reaching 0 back.

If the team still has reps to do before the timer runs out, they have started too fast on the first 18 min AMRAP. If the team finishes before 30″ they have paced too much in the first AMRAP.

Saturday 16 May

Warming Up

BB Warm Up – Trainer’s Choice

Weightlifting Technique: Cleans

3-5 RFQ:

3 Tall Cleans & 2 Hang Cleans

Then work up to a heavy:

3 Hang Cleans & 2 Full Cleans

Work up to a heavy:

3 Cleans peformed as singles

Strength – Accessory

3-4 RFQ:

3 Clean Deadlifts performed as singles as heavy as you can go – H
5 Back Squats @ 80-82.5%
7 Strict (weighted) Pull Ups – build weight from last week

Sunday 17 May

Warming Up

Using light DBs:

2 RFQ:

10 Shuttle runs
10 Scapula Pull Ups
5 KB Deadlifts

10 Shuttle runs
10 Kip Swings
5 KB Swings

*Take a heavier set for round 2

Conditioning – Long Intervals

In pairs P1 starts on the run, P2 on the TTB & KB Swing combo

400 m easy jog versus AMRAP 10 Scapula Pull Ups & 10 Sit Ups
400 m run – accelerating every 100 m versus AMRAP 10 Kip Swings & 10 KB Swings

Then onto:

Norwegian 4×4 Interval Protocol

4 min ON / 4 min OFF x 4

3 Sets:

Run for max distance

One Set – you get to choose which one:

AMRAP:

15 TTB / Leg Raise / V-ups
15 American KB Swings @ 20/16 kg

*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

*The AMRAP is just there as your active recovery. You get to choose which set out of the 4 you want this to be.