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Programming week 21

Monday 18 May

Warming Up

2 RFQ:

  • 10 Banded RDL Lat Tension Drill
  • 10 Banded Pull Aparts
  • 10 (Incline) Push Ups
  • 10 DBL DB RDL*

*Take a heavier set for round 2

 

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 @ 77.5%
  • 3 Bench Presses @ 85%
  • 1 Bench Presses @ 90%
  • 5 Bench Presses@ 80%
  • 3 Bench Presses @ 87.5%
  • 1 Bench Presses @ 92.5%

 

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 unbroken BB Snatches

*Start with an empty barbell and then build weight over all sets. This is just to get an idea for the right weight of the next part.

 

30-20-10 reps of:

  • BB Snatches – L @ 42.5/30 kg

15-10-5 reps of:

  • Burpee Pull Ups

TC = 12 min

 

*Flow: 30 BB Snatches, 15 burpee pull ups, 20 BB Snatches, 10 Burpee Pull Ups etc.

I = 30/22.5 kg

B = 20/15 kg or DBs – Burpee Ring rows

Tuesday 19 May

Warming Up

2 RFQ:

  • 10 Scapula Pull Ups
  • 10 Scapula Push Ups
  • 30″ Arch Hold
  • 30″ Hollow Body Hold
  • 10 Air Squats

 

Gymnastics

20 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 100% of that volume in 20 min if you do the ninja version.

 

Short Intervals

  • 1 x 200 m Run / 1 min rest
  • 1 x 400 m Run / 1 min rest
  • 1 x 600 m Run / 1 min rest
  • 1 x 800 m Run / 1 min rest
  • 1 x 1000 m Run

TC = 20 min

*The rest is not enough to get you recovered fully, maybe view this more as a 3K run for time with designated rests in between. Keep pushing for a fast pace.

Wednesday 20 May

Warming Up

  • BB Warm Up – Trainer’s Choice

 

Weightlifting – BB Cycling

Build up to a heavy:

  • 5 Snatches & 3 OH Squats

 

Then with that weight onto 4 min EMOM

  • 5 Snatches & 3 OH Squats

 

In 1 min

  • Add weight

 

4 min EMOM

  • 3 Snatches & 2 OH Squats – snatches performed as fast singles

 

In 1 min

  • Add weight

 

4 min EMOM:

  • 2 Snatches & 1 OH Squats

 

Workout

3′ ON / 90″ OFF x 3-4

  • 75 DU
  • 15 Lateral Burpees over Rope
  • Max Wall Walks / HSW

*Score = all Wall Walks/m HSW in each interval collected

I = 50 DU or 1 min practice, 12 Burpees over Rope

B = 40 HR SU / 10 Burpees over Rope & partial wall walks

Thursday 21 May

Warming Up

2 RFQ:

  • 10 Cal machine
  • 30″ SB Hold
  • 5 Walkouts with Push Ups
  • 5/5 Plate Lunges

 

Conditioning – Endurance

12 min AMRAP:

  • 2/2 SB to shoulder @ 60/40 kg
  • 20/18 Cal Row
  • 20 HSPU or regular Push Ups

 

Rest 3 min

 

12 min AMRAP:

  • 30 m SB Carry (in 7.5 m lanes) @ 60/40 kg
  • 20/18 Cal Echo/Air Bike
  • 20 Box Jumps

 

Rest 3 min

 

12 min AMRAP:

  • 8/8 SB Lunge Steps with SB on shoulder @ 60/40 kg
  • 20/18 Cal Ski
  • 20 V-ups

I = 50/35 kg D-ball / 16 Cals & Reps

B = 30/20 kg SB / 12 Cals & Reps

Friday 22 May

Warming Up

  • BB Warm Up – Trainer’s Choice

 

Weightlifting Technique: Snatch

3-5 RFQ:

  • 3 Hip Snatches & 2 Hang Snatches & 1 Low Hang Snatch

*Focus on a strong pull and stable catch as the movement progresses down the leg.

Into 3-5 RFQ:

  • 5 Muscle Snatches

 

Into 3-5 RFQ:

  • 3 Power Snatches

*Build weight over all sets

 

Strength – Accessory

16 min AMRAP:

All YGIG:

Use one BB so find a partner of similar strength

  • 5 Back Squats* – YGIG
  • 8 Strict Pull Ups – YGIG
  • 10 Lanes Burpee Shuttle Run – 5 m lane YGIG

*Each set the weight has to go up by at least 5 kg total weight

Score = reps x highest successfully lifted weight for at least 5 reps, so choose wisely where you start

Saturday 23 May

Warming Up

1-2 RFQ:

  • 10/10 calf raises
  • 10/10 tibialis raises

 

Into 1-2 RFQ:

  • High Knees
  • A-Skips
  • Karaoke running drill

 

Conditioning – Long Intervals

  • 400 m easy jog

Rest 2 min

  • 400 m run – accelerating every 100 m

Rest 2 min

 

Then onto:

Norwegian 4×4 Interval Protocol

4 min ON / 4 min OFF x 4

 

All sets:

  • Run for max distance

 

*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. This is the final training before the retest.

Can’t run? Same format on the C2 Bike.

Sunday 24 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

  • 3 Bench presses @ 80%
  • 2 Bench presses @ 85%
  • 1 Bench presses@ 90%
  • 3 Bench presses @ 82.5%
  • 2 Bench presses @ 87.5%
  • 1 Bench presses @ 92.5% or <

 

*Flow: Set a timer for every 2 & 1 min

2 min interval: 3 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 unbroken BB Snatches

*Build weight over all sets

 

Then onto:

For time:

  • 100 BB Snatches @ 42.5/30 kg

Each time you break:

  • 20 V-ups

TC = 15 min

I = 90 snatches / 30/22.5 kg & 15 V-ups

B = 80 snatches / 20/15 kg & 15 Alternating V-ups