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Programming week 35

Monday 24 August

Warming Up

2 RFQ:

  • 10 Cal Ski
  • 10 Ring Rows
  • 10 Squats with plate press outs
  • 10 Plate Good Mornings

 

Strength

Work up to a heavy:

  • 5 Sumo Deadlifts

 

After the first 3-4 (warming up) sets:

  • 5-15 Push Ups
  • 5-15 Inverted Rows

 

Accessory

3-4 Attempts to find a max load for an unbroken set of:

  • 10″ SB Squats

20″ Rest

  • 20″ SB Squats

40″ Rest

  • 30″ SB Squats

*Rest as needed

You must keep moving the SB, as slow or as fast as you want but you cannot stop. Stopping means a penalty of -1 rep. Score = heaviest weight x reps

Tuesday 25 August

Warming Up

  • 400 m jog & chat

Into 2 RFQ with EB:

  • 5 Deadlifts
  • 5 High Pulls
  • 5 Front Squats
  • 5 Strict Presses
  • 5 Down Ups over BB

 

In 5-10 min:

  • Work up to your preferred movement, snatch or C&J

 

Conditioning

For time:

  • 50 BB Ground to OH – L
  • 50 Burpees over BB
  • 500 m run
  • 40 BB Ground to OH
  • 40 Burpees over BB
  • 500 m run
  • 30 BB Ground to OH
  • 30 Burpees over BB
  • 500 m run
  • 20 BB Ground to OH
  • 20 Burpees over BB
  • 500 m run
  • 10 BB Ground to OH
  • 10 Burpees over BB

TC = 40 min

*BB should feel light, you can snatch or clean & Jerk, whatever you are most comfortable with. You can also alternate throughout the workout. Choose a weight you can confortably cycle for 10 reps when fresh.

 

Suggestions:

  • RX = 50/35 kg
  • I = 40/30 kg – 10% reps
  • B = 30/20 kg & Down Ups – 20% of RX reps
  • TC for the run = 2,5 min
  • For the burpees & GTOH you need 10 reps/min to make it.

Wednesday 26 August

Warming Up

2 RFQ:

  • 10 Down Ups
  • 10 Candlesticks
  • 10 Scapula Pull Ups
  • 10 Updogs to Downward dogs

 

Gymnastics

2-3 RFQ:

  • 5-15 Cone Kip Swings
  • 20-30″ Gymnastic Plank Hold

 

3-4 RFQ:

  • 5-15 Low Bar Strict TTB Drill Low bar Strict TTB Drill – Drill 1 in this link / Adv: (Low Bar) Pullovers

 

3-4 RFQ:

  • 5-15 Toes To Ring/Bar / 5-15 Strict TTB
  • 5-15 (Ring) Dips

 

Compression strength

3-4 RFQ:

  • 5-10 Hanging Knee Tuck into TTB Eccentric   do this lying on the floor to make it easier
  • Accumulate 30-40″ Seated L-Sit

 

Workout

Go outside if the weather is nice

 

4 RFT:

  • 75 DU / 150 SU
  • 12 Manmakers @ 2 x 20/15 kg
  • 24 FR Lunge Steps  @ 2 x 20/15 kg

TC = 18 min

 

Thursday 27 August

Warming Up

2 RFQ:

  • 10/10 Bird Dogs
  • 8 FR Squats into 20 m FR Carry – L
  • 8 FR Squats into 20 m FR Carry – R

*Take a heavier KB for round 2

 

Strength

3-4 RFQ:

  • 5/5 DBL DB Box Step Ups
  • Max Yoke/Farmer Carry at the heaviest load you can manage

 

Workout

5 min AMRAP / 2.5 min rest x 3

  • 15 (C2B) Pull Ups
  • 15 Burpee Deadlifts @ 2 x 20/15 kg
  • 15 Box Jumps

I = (Banded) regular pull ups, 2 x 15/10 kg

B = Jumping pull ups or ring rows, 2 x 10/7.5 kg

*Score = best round so push the pace

Friday 28 August

Warming Up

TABATA

  • Plank Hold
  • Down Ups

Then onto

  • 500 m machine – accelerating every 100 m, for bike x 2

 

Re-TEST

  • 30″ Max Burpee Re-Test

 

Conditioning

3 RFT with a partner:

  • 60 TTB YGIG
  • 20 Synchro BB Thrusters @ 50/35 kg
  • 60 Cal Machine YGIG

TC = 30 min

I = 40/30 kg – Leg Raises

B = 30/20 kg – (Alternating) V-ups

Saturday 29 August

Warming Up

  • BB Warm Up & Mobility – Trainers’ Choice

 

Weightlifting – CrossFit Benchmark Workout “Grace”

For time:

  • 30 Clean & Jerks  @ 61/43 kg

I = 43/30 kg

B = 30/20 kg or empty BB

 

Workout – Douwe’s Bday Bash

This remains a surprise :)

Sunday 30 August

Warming Up

2-3 RFQ:

  • 5 Walkouts with Push Up
  • 10 EB Good Mornings
  • 10 Banded Pull Aparts
  • 10 Ring Rows

 

Strength

Work up to a heavy:

  • 3 Sumo Deadlifts

After the first 3-4 (warming up) sets:

  • 5-15 Push Ups
  • 5-15 Inverted Rows

 

Accessory

3-4 attempts to find a max load for an unbroken complex of:

  • 1 STOH
  • 3 Thrusters
  • 5 Front Squats

*Score = heaviest load.