Programming week 39 - Eindhoven Gym

Monday 21 September

Warming Up

1-2 RFQ:

5/5 KB Halo’s
5 KB OH Presses into 10 m KB OH Hold – L
5 KB OH Presses into 10 m KB OH Hold – R

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
3-5 Tall Jerks

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

2 Split Jerks

Workout

16 min AMRAP

10 Deadlifts no TnG – M @ 70/100 kg
15 (C2B) Pull Ups
15/20 Cal Machine

Rest at least 60″

*Aim for consistent rounds

I = 70/50 kg – Regular / Banded pull ups / 12/15 Cal

B = 50/35 kg – Jumping Pull Ups or ring rows / 9/12 Cal

Tuesday 22 September

Warming Up

2 RFQ:

10/10 Shoulder Dislocates into Giant Circles
10 Scapula Pull Ups
10 Sit Ups

Gymnastics

20″ ON / 10″ OFF x 6

Odd: Hollow Body Hang
Even: Arch Hold

3-4 RFQ:

5-15 Banded TTB / Adv: Pullovers

Into 3-4 RFQ:

5-15 Toes To Ring/Bar / 5-15 Strict TTB
5-15 Push Ups

Compression strength

3-4 RFQ:

Accumulate 20-40″ Hanging L-sit (tuck or one leg extended to make it easier)
20 Hollow Body (Alternating) V-ups

*Rest as needed

Workout

30″ ON / 30″ OFF x 8-12

Max DBL DB Clusters @ 2 x 20/15 kg
Max Burpee Pull Ups

*Score is total reps collected. – alternate between both exercises

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

Wednesday 23 September

Warming Up

2 RFQ:

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

Strength

4-4-3-3 reps of:

BB Bench Press

Alternate 4 sets with:

8 DBL DB RDLs

Into 2-3 RFQ:

30″/30″ Copenhagen Plank Hold

Workout

2′ ON / 2′ OFF x 3-4

6 SB to Shoulder
10 SB Squats
Max SB Carry – 7.5 m lanes

*Challenge yourself on the weight of the SB. Better to do less distance with a heavier bag.

Thursday 24 September

Warming Up

2 min machine easy pace

Into

4 x 15″ hard effort / 15″ easy pace

Rest 1-2 min

Into

4 x 30″ hard effort / 30″ easy pace

Rest 1-2 min before starting the next part

Conditioning

Choose one machine – a different one from last week

Max Effort Row/Ski/Bike – W:R ratio = 1:1

5 x 1′ ON / 1′ OFF

Straight into:

5 x 30″ ON / 30″ OFF

Straight into:

5 x15″ ON / 15″ OFF

Workout

2 RFT:

50 V-ups
50 Alt Hang to OH @ 1 x 30/20 kg
75 Box Jump Overs

TC = 25 min

I = 1 x 20/15 kg

B = 1 x 15/10 kg & alternating V-ups

Friday 25 September

Warming Up

2 RFQ:

10 Candle Sticks
30 SU/DU
5/5/5 Banded I, Y, T Raises

Gymnastics

For quality – aim for perfect reps over speed. Better to rest longer in between to ensure big sets and no trips.

Beginner:

100-120 V-ups for time

Each break: 30 SU

Intermediate:

100-120 Leg Raises for time

Each break: 30″ DU practice

Advanced:

100-120 TTB for time

Each break: 35 DU

Conditioning

4 RFT:

15/20 Cal Machine YGIG
20 Sync SA Thrusters @ 1 x 20/15 kg
15/20 Cal Machine YGIG
20 Sync SA Snatches @ 1 x 20/15 kg

*At 0:00 and every 2 min – 10 HR Push Ups or HSPU in YGIG. Both athletes have to stop working until this is complete, even if only one of the team members does all 10 reps.

TC = 20 min

Saturday 26 September

Warming Up

Mobility & BB Warm Up – trainer’s Choice

Weightlifting

Build to a challenging:

2 Cleans – in singles

Then onto:

3 Clean Pulls

Strength

3-4 RFQ:

4 Front Squats
8 Bent over rows pulling bar to crease of hip

Into 2-3 RFQ:

5-10″ Front Rack IsoHold @ 120-150% of your 1 RM Front Squat

Sunday 27 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

3-3-2-2 reps of:

Back Squats

Alternate 4 sets with:

6 Pendlay Rows

Into 2-3 RFQ:

8/8 DBL DB FR Cossack Squats

Workout

Start a new set every 6 min x 3-4

20 DBL DB Deadlifts @ 2 x 15/20 kg
200 m Farmer Carry @ 2 x 15/20 kg
5 Wall Walks / 15 m HSW

*Aim for at least 90″ rest each interval.

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg