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Programming week 26

Monday 22 June

Warming Up

  • Wrist warm up

Into 2 RFQ:

  • 10 Scapula Push Ups
  • 10 Plank to pikes
  • 10 Cal Machine
  • 10 Air Squats

Gymnastics

3-5 RFQ:

  • 5-10 m Hand stand walk / 1 round HSW around the box in as few sets as possible
  • 5-8 Wall Walks as fast as possible

*Minimise rest between movements. Rest as needed between rounds.

 

Workout

16 min RFR:

  1. A-Squats
  2. TTB or V-ups
  3. Cals Air Bike
  4. DBL DB/KB Hang to OH (Snatch or C&J)

*Score = all reps collected in 16 min. 

Tuesday 23 June

Warming Up

  • BB Warm Up – Trainer’s Choice

Weightlifting Heavy BB Cycling

Using one of these weights:

  • L1 = 30/20 kg & Down Ups & Step Overs
  • L2 = 35/25 kg
  • L3 = 40/30 kg
  • L4 = 50/35 kg
  • L5 = 60/40 kg

 

6 min AMRAP for quality:

  • 10 Snatches Drop & Go & 10 Burpees over BB

 

Rest 6 min & repeat one more time

*Aim to keep working at a consistent pace for the full 6 min.

Strength Accessory

3-4 RFQ:

  • 8 DBL DB Bench Press
  • 4/4 BB Lunge steps

*Minimise rest between movements, rest as needed between rounds

 

If there’s time left

10-9-8-7-6-5-4-3-2-1 reps of:

  • Pull Ups (any style)
  • Push Ups

Wednesday 24 June

Warming Up

2 RFQ:

  • 5 SA OH Press into 10 m OH DB/KB Carry – L
  • 5 SA OH Press into 10 m OH DB/KB Carry – R
  • 10 DB/KB Deadlifts
  • 5 Inchworms

 

Strength

Every 3 min x 4

  • 4-2 BB Push Presses
  • 2-1 Snatch Deadlifts @ 115% of 1 RM Snatch

*Rest in remaining time. Build weight over all sets. Aim to reach failure in the final round

Workout – Cleans

In 10 min:

  • Find a weight you can BB cycle with hang squat cleans for at least 10 reps unbroken

 

Then onto 35-25-15 reps of:

  • BB Hang Squat Cleans
  • Cal Machine
  • HSPU* or BB STOH

TC = 18 min

*Only go for HSPU if you can comfortably string together sets of 15 HSPU when fresh.

Aim for 15 reps per minute

B = 30-20-10 cals on machine

Thursday 25 June

Warming Up

  • 2 min Skipping

 

Into 2 RFQ:

  • 15 Plate GTOH
  • 15 Plate Thrusters
  • 10 Down Ups over Plate

 

Conditioning

Buy in:

  • 150 DU or 5 min practice

Into 5 rounds of:

  • 20 Alternating DB Snatches @ 1 x 20/15 kg
  • 15 Burpees over DB
  • 10/10 DB Thrusters @ 1 x 20/15 kg
  • 15 Burpees over DB

Cash out:

  • 150 DU or 5 min practice

TC = 40 min

 

I = 1 x 15/10 kg

B = 1 x 10/7.5 kg & Down Ups

Friday 26 June

Warming Up

  • BB Warm Up – Trainer’s Choice

Weightlifting Technique

3-4 RFQ:

  • 3 Paused High Hang Squat Cleans*

Onto 3-4 RFQ:

  • 2 Paused Hang Squat Cleans*

Onto a max:

  • 1 Paused Squat Clean*

*Pause 2″ in catch & Squat through to full depth

Strength Accessory

For time:

  • 60 Synchro TTB

Into 3 rounds of:

  • 12 Worm Clean & Jerks
  • 24 Worm Squats
  • 6/6 Worm Lunges

TC = 20 min

*Slight adaptation from the Madrid Semifinal. Hopefully you’ll enjoy this as much as I did :'(

Saturday 27 June

Warming Up

2 RFQ:

  • 10 EB Kang Squats
  • 10 Ring Rows
  • 10-20″” Chin over bar hold
  • 10 Cal machine

Strength

4-4-3-3 reps of:

Tempo Back Squats 3-1-0-1

Alternate with:

  • 5 Tempo (Jumping) Pull Ups 2″ down
  • 30-60″ Chin Over Bar Hold Pronated Grip

 

Workout

2′ ON / 2′ OFF x 6

  1. 15/12 Cal Ski into max HSPU or regular push ups
  2. 15/12 Cal Row into Max BMU or Burpee Pull Ups
  3. 15/12 Cal Air Bike into Max DU

*Aim to spend about one min on the first movement. Scale numbers up or down accordingly. Your score is calories collected on all machines combined

Sunday 28 June

Warming Up

2 RFQ:

  • 10″/10″ Rope Hang
  • 10 Candlesticks
  • 10 Arch to Hollow Body Snaps
  • 10 Down Ups

Gymnastics

3-5 RFQ:

  • 15-20 TTB / Leg Raises in as few sets as possible
  • 3-5 Rope Climbs

 

*Minimise rest between movements. Rest as needed between rounds.

*Reverse order than last time you did this combo. Only go for this option if you are comfortable with the movements.

Workout

For time:

  • 1200 – 800 – 400 m run

45 – 30 – 15 reps of:

  • Wall Balls
  • Box Jumps

TC = 25 min