Programming week 29 - Eindhoven Gym

Monday 13 July

Warming Up

2 RFQ:

5/5 Cossack Squats
5 Inchworms

Into 2 RFQ with EB:

5 Good Mornings
5 Front Squats

Strength

In 15 min:

Find a max weight for 3RM paused (2″ at bottom) Front Squat

Then complete:

10 min EMOM

5 Front Squats @ 60-65% of your max lifted front squat weight

Workout

A tad more than Diane

30-20-10 reps of:

HSPU / Push Ups / DBL DB STOH @ 2 x 20/15 kg
Deadlifts @ 100/70 kg

TC = 16 min

I = 2 x 15/10 & 70/50 kg

B = 2 x 10/7.5 & 50/35 kg

Tuesday 14 July

Warming Up

2 RFQ:

10 Cal Machine
30″ SB Hold
10 Updogs to Downward Dogs

Conditioning

Every 4′ ON / 1′ OFF x 8:

3 SB to Shoulder @ 70/50 kg
15/12 Cal Machine
4 Wall Walks or 4 m HSW

Into AMRAP:

Line Facing Burpees

*Score = total number of burpees in all 8 sets

Aim to finish the SB, Machine and Wall Walks within 3-3.5 min

Wednesday 15 July

Warming Up

BB Warm Up & Mobility – Trainers’ Choice

Weightlifting

Build to a heavy:

3 Clean Pulls

Build up to a heavy, not max of:

Power Clean & 1 Hang Squat Clean & 1 Front Squat & 1 Jerk

Workout

3 RFT:

400 m Run
25 Alternating DB Snatches @ 1 x 20/15 kg
25 Burpees over DB

TC = 21 min

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg & down ups

Thursday 16 July

Warming Up

7 min AMRAP:

10 Reverse Snow Angels
10 Cal ski at high resistance
6/6 ExoRotations
10 Ring Rows

Strength

Max UB set Strict Pull Ups

Rest 2 min then onto:

8 min EMOM

40-50% of max set

*For example: you get 10 reps unbroken, then do 4-5 reps each min for 8 min

Rest 2 min then onto:

5 min AMRAP:

In pairs:

P1: 10 Inverted Rows
P2: Plank Hold

Accessory

3-4 Attempts to find a max load:

10 m Farmer Carry or Yoke Carry
3/3 BB Box Step Ups

*Score = combined weight of BB and Carry

Friday 17 July

Warming Up

2 RFQ:

P1: 10 Scapula Pull Ups & 10 Scapula Push Ups
P2: 10 BB Deadlifts & 10 BB Strict Presses

2 RFQ:

P1: 10 Kip Swings & 5 Walkouts with a Push Up
P2: 10 BB Front Squats & 10 Hang Cleans

Conditioning – “Seedy”

For Time (with a Partner):

7 rounds of ‘Cindy’*
2 rounds of ‘DT’** (70/50 kg)

6 rounds of ‘Cindy’*
2 rounds of ‘DT’** (70/50 kg)

5 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)

4 rounds of ‘Cindy’*
2 rounds of ‘DT’* (70/50 kg)

3 rounds of ‘Cindy’*
2 rounds of ‘DT’** (70/50 kg)

2 rounds of ‘Cindy’*
2 rounds of ‘DT’** (70/50 kg)

1 round of ‘Cindy’*
2 rounds of ‘DT’** (70/50 kg)

TC = 40 min

*1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats

**1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads

I = 50/35 kg – Banded pull ups, incline push ups

B = 30/20 kg – Banded pull ups, incline push ups

*One of my all time favourite workouts combining gymnastics with weightlifting and a partner. Think about a sensible way of breaking up the rounds of Cindy and the complex. Consider switching at least per movement, stay away from switching full rounds.

Saturday 18 July

Warming Up

2 RFQ:

5/5/5 Banded I,Y,T Raises
30″ Active Hang
30″ Gymnastic Plank Hold
10 Ring Rows

Gymnastics – Foundations

6 x 30″ ON / 30″ OFF

Hollow Body Hold
Arch Body Hold

Gymnastics Skill

3-4 RFQ:

5-10 Kip Swings (Box Assisted) / Shoulder circles
5-15 (Half) Kipping (C2B) Pull Ups / Butterfly pull Ups
5-15 Set Leg raises/TTB

Workout

2′ ON / 1′ OFF x 5

AMRAP

50 DU or 60″ practice
10 Devil Presses @ 2 x 20/15 kg

*Continue each round where you finished the previous

Sunday 19 July

Warming Up

1-2 RFQ:

10 m crab walk
10 m ostrich walk
10 m crab walk
10 m bear walk

Onto 1-2 RFQ:

5/5 Front Rack openers
20″ Front Rack stretch
10 BB Kang Squats

Strength

3-4 RFQ:

5 Front Squats
10/10 DBL DB Death Marches

*Rest as needed

Workout

For time:

150/135 Cal Machine
100 Power Cleans @ max 50% of 1RM

TC = 21 min

*Divide anyway you like

I = 125/112 Cal

B = 100/90 Cal