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Programming week 37

Monday 7 September

Warming Up

2 RFQ:

  • 10 Banded Pull Aparts Supinated
  • 5 Walkouts with Push Up
  • 10 Plate Good Mornings
  • 20″/20″ Side Plank

 

Strength

8-8-6-6 reps of:

  • BB Bench Press

Alternate with:

  • 16 DBL DB RDLs

 

Into 2-3 RFQ:

  • 20″/20″ Copenhagen Plank Hold

 

Workout

20 min AMRAP:

  • 500 m Run
  • 10 BMU/20 C2B Pull Ups/30 Pull Ups/30 Ring Rows
  • 15 BB Snatches @ 40/30 kg – L

I = 30/22.5 kg

B = 20/15 kg BB or DBs

*Today’s challenge is to do a larger volume of gymnastics under fatigue.

Tuesday 8 September

Warming Up

  • 2 min machine easy pace

Into:

  • 4 x 10″ hard effort / 20″ easy pace

Rest 1-2 min

Into

  • 4 x 20″ hard effort / 10″ easy pace

Rest 1-2 min before starting the next part

 

Conditioning

6 x 30″ ON / 15″ OFF

  • Max Effort Row/Ski/Bike

Rest 3 min

6 x 30″ ON / 15″ OFF

  • Max Effort Row/Ski/Bike

Rest 3 min

6 x 30″ ON / 15″ OFF

  • Max Effort Row/Ski/Bike

*Rotate machines so you’ve done them all. Max effort isn’t going to look the same in set 6 as set 1, as the rest is way too short for that, and that is fine. Push for an uncomfortable pace, but if done correctly we should see a steady decline.

 

Workout

5 RFQ:

  • 6 Alternating Devil Cleans @ 1 x 30/20 kg
  • 20 Wall Balls
  • 20 V-ups

TC = 18 min

I = 1 x 20/15 kg & 15 WB & 15 V-ups

B = 1 x 15/10 kg & 12 WB & 12 Alt V-ups

*Aim to stay unbroken on all movements, even if that means taking more rest. Aim for max 1 min per movement.

Wednesday 9 September

Warming Up

  • Mobility & BB Warm Up – trainer’s Choice

 

Weightlifting

Build to a challenging:

  • 2 Snatches – in singles

 

Then onto:

  • 3 Snatch Pulls

 

Strength

3-4 RFQ:

  • 3 OH Squats
  • 5 Halting Snatch Deadlifts*

*In this lift the shoulders remain in front of the bar in the end position, so stop before reaching full extension, hold for a second and then bring the bar back to the floor

 

Workout

5 min AMRAP

  • 7 Renegade Rows With Push up @ 2 x 20/15 kg
  • 7 Burpees Over DB’s 

 

I = 2 x 15/10 kg – 5 reps of each 

B = 2 x 10/7.5 kg – 5 reps of each & down ups instead of burpees

Thursday 10 September

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 10 Kip Swings
  • 30 DU/45 SU
  • 30″ Plank Hold

 

Gymnastics / Conditioning

4 x 9 min ON / 1 min OFF:

Set 1/3:

Row – increase SPM every 3 min

  • Min 1-3 aim for 15 SPM
  • Min 4-6 aim for 18 SPM
  • Min 7-9 aim for 20 SPM

 

Set 2 & 4:  At recovery Pace

9 min EMOM:

  1. TTB
  2. DU (practice)
  3. Gymnastic Plank Hold

 

Set 1/3:

Ski – increase SPM every 3 min

  • Min 1-3 aim for 25-27 SPM
  • Min 4-6 aim for 28-30 SPM
  • Min 7-9 aim for 30-32 SPM

*Flow: Divide the group in 3: one group starts on the ski, the other on the rower, and the third on the Gymnastics part. Try to build your speed in a linear way as SPM increases.

Friday 11 September

Warming Up

1-2 RFQ:

  • 10 m Duck Walks
  • 10 m Crab Walks
  • 10 m Bear Walks
  • 5 m Inch Worms

 

Into 1-2 RFQ:

  • 5/5 BB Side Bends
  • 5 BB Back Squats
  • 5 BB Pendlay Rows
  • 5/5 BB Lunge Steps

 

Strength

6-6-4-4 reps of:

  • Back Squats

Alternate with:

  • 12 Pendlay Rows

 

Into 2-3 RFQ:

  • 8/8 DBL DB FR Cossack Squats

 

Workout

Alternate full rounds:

3′ ON / 3′ OFF x 3

  • 20 Box Jump Overs
  • 5 Cleans @ 100/70 kg – M-H or about 70% of 1 RM
  • Max Burpees over BB

 

Straight into 3 min AMRAP:

  • Cleans YGIG @ 100/70 kg – M-H or about 70% of 1 RM

 

I = 15 Box Jump Overs

B = 12 Box Jump Overs & heavy deadlifts instead of cleans

 

*Try to challenge yourself on the weight of the BB. You should need at least 1 min to complete all 5 reps. If cleans are still technically difficult, change the cleans for heavy deadlifts instead. Score = the number of burpees collected in all 6 rounds by both athletes and the weight of your BB. Use the same weight for all sets (but athletes can both use a different weight if there’s a strength difference between athletes). Reps in the final 3 min AMRAP are your tiebreak.

Saturday 12 September

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 15 Plate GTOH*
  • 30″ SB Hold
  • 10 Plank to Pikes

*Take a heavier plate for R2.

 

Conditioning

From 0:00-10:00

AMRAP A1:

4-8-12-16-20-Etc.

  • Calories Ski or Row (only use a rower if there’s no more ski’s available)
  • DBL DB/KB Hang to OH @ 2 x 20/16 kg

 

From 10:00-13:00

  • Rest

 

From 13:00-18:00

B1: 5 min AMRAP

  • 5 SB to Shoulder
  • 10 HSPU or DBL DB STOH @ 2 x 20/15 kg

 

From 18:00-21:00

  • Rest

 

From 21:00-31:00

AMRAP A2:

4-8-12-16-20-Etc.

  • Pull Ups

2-4-6-8-10-Etc.

  • Burpee Shuttle Runs (5m Lanes)

 

From 31:00-34:00

  • Rest

 

From 34:00-39:00

B2: 5 min AMRAP

  • 10 DBL DB Deadlifts
  • 10 m DBL DB Walking Lunges (5m Lanes)

 

*Logistics: Half of the athletes start on AMRAP A1 and the other half of A2. This way there should be enough space/material for everyone. The goal of todays’ workout is to keep working at a continuous pace. You should be able to complete pretty much the same reps in minute 1 as minute 10.

Sunday 13 September

Warming Up

  • Mobility & BB Warm Up – trainer’s Choice

 

Weightlifting

Prep:

*In this block you can already add some weight to the BB

2-3 RFQ:

  • 3-5 Jerks behind the neck in Split position
  • 3-5 Jerk Balance

2-3 RFQ:

  • 3-5 Tall Jerks

Then taking the BB from the rig, build up to a heavy:

  • 3 Split Jerks

 

Workout

5 RFT:

50/45-40/36-30/27-20/18-10/9

  • Calories machine

After each set:

  • 20 BB Front Squats @ 60/40 kg – M

TC = 23 min

I = 40/36-32/29-24/22-16/14-8/7 Cal & 40/30 kg

B = 35/32-25/23-20/18-15/13-5/4 Cal & 30/20 kg

*Try to push harder on the machine as the reps get shorter, even though your legs are fried.