plan een intake

Programming week 35

Monday 28 August

Warming Up

2-3 RFQ:

  • 3/3 TGU with a light KB
  • 10 ring rows
  • 60″ easy row/ski/bike

Weightlifting: C&J

Split jerks – spend some time finding your optimal split jerk position. Practice stepping and then jumping into position without looking at your feet. Then grab a  barbell.

In 15 min:

  • 3 x 5 @ 65 %
  • 2 x 3 @ 75%
  • 2 x 2 @ 80 %
  • 2 x 1 @ ??

 

Workout

7 min AMRAP

  • 8 KB box step overs @ 24/16 kg (M)
  • 4 push ups
  • 2 cleans (M) @ 70/50 kg

3 min rest

7 min AMRAP

  • 8 KB Swings (L) @ 24-16 kg
  • 4 pull ups
  • 2 thrusters (M-H) @ 50/35 kg

*The goal of today’s workout is to keep moving for the full 7 min. Try not to waste time on transitions, sets are short and movements are complimentary on eachother. Use the same KB for the step overs and KB Swings. The cleans & thrusters should feel heaviest, use the other movements to recover.

Tuesday 29 August

Warming Up

  • 400 m easy jog

2 RFQ:

  • 10 shoulder dislocates into giant circles
  • 5 behind the neck presses in snatch grip – use PVC for the first round, barbell for the second
  • 5 OH squats – use PVC for the first round, barbell for the second
  • 20″ plank hold

 

Strength: OH squats & core strength

In 20 min complete 2-3 warm up sets & 3-4 worksets of:

  • 10 OH squats
  • 30″/30″ single arm plank

*Rest as needed, add weight on your back to ensure the SA plank is just manageable for 30″

 

Workout

20 min AMRAP:

  • 25 (weighted) sit ups
  • 10 power snatches (55/40 kg)
  • 5 wall walks

RX = 55/40 kg

I = 40 / 30 kg

B 20 / 15 kg or use a DB

Wednesday 30 August

Warming Up

7 min AMRAP

  • 60″ machine easy pace
  • 5 push ups
  • 10 band pull aparts
  • 20″ dead hang into 5 scap pull ups

 

Gymnastics: strength

12 min EMOM

  • Odd: 5 SHSPU / pike push up
  • Even: 5 (wide grip) pull ups

*Add weight/use bands to ensure you can do just these numbers

 

Workout

14 min AMRAP

  • 18 wall balls
  • 12 single DB alt devil press
  • 3 RMU (scaling: 3 ring rows & 3 ring dips)

Thursday 31 August

Warming Up

  • 400 m easy jog and chat

Then 2 sets of:

  • 1 min row
  • 1 min ski erg
  • 1 min echo bike
  • 1 min burpee shuttle runs

*Keep an eye on your pace and the cals/reps at the end of the minute. Try to hold this pace during the workout & try and keep the same reps on the burpee shuttle runs.

Conditioning

4 rounds of:

  • 2 min rowing
  • 2 min skiing
  • 2 min burpee shuttle runs
  • 2 min echo bike

The goal is to move at a consistent pace, your numbers should be the same each set. We’re looking for 65-70% intensity and to hold this the full 32 min.

Friday 1 September

Warming Up

  • 2 min row/ski/bike easy pace

Then 2 sets:

  • 3 snatch grip deadlifts
  • 3 OH squats
  • 5 kip swings
  • 3 push ups

1 set:

  • 3 snatch pulls
  • 3 snatch balances
  • 5 knee/leg raises
  • 3 pike push ups

2 sets:

  • 3 power snatches
  • 5 TTB / leg raises
  • 3 HSPU

 

Weightlifting: Snatch

Chipper IGYG

  • 50 cal row
  • 50 snatches @ 50/35 kg – L
  • 50 burpees
  • 50 cal echo bike
  • 50 snatches
  • 50 TTB
  • 50 cal ski
  • 50 snatches
  • 50 HSPU
  • 800 m run

TC = 45 min

Beginners do 35 reps of everything, HR push ups & DB snatches & 400 m run

Intermediate do 40 reps & 35/20 kg BB & 600 m run

You have 4.5 min per movement – this is really tight, you’re only going to make these timecaps if you can both keep the pace high.

Saturday 2 September

Warming Up

2-3 RFQ:

  • 3/3 TGU
  • 5 push ups
  • 10 band pull aparts
  • 5/5 single leg deadlifts (no weight)

Strength: Bench press & Single leg deadlifts

In 30 min complete 3-4 warm up sets & 3-4 worksets of:

  • 5 bench presses (aim for 85-90%)
  • 6/6 DBL DB single leg deadlifts

*Rest as needed 

 

Workout

For time:

15-10-5-10-15 reps of:

  • Renegade rows (no push up)
  • DBL DB thrusters

TC = 10 min

RX = 2 x 22.5 / 15 kg

I = 2 x 15 / 10 kg

B = 2 x 10 / 5 kg

Sunday 3 September

If the weather is nice, we do this training outside

Warming Up

  • 400 m jog and chat

2-3 RFQ:

  • 10 samson stretches
  • 20″ deadhang into 10 scap pull ups
  • 10 kip swings
  • 20″ shoulder taps in high plank or HS

Gymnastics: skills

3-4 RFQ:

  • 3-8 strict HSPU
  • Accumulate 30-45″ chin over bar hold pronated grip (scaled: use toe-supported rings)
  • 8-15 kipping HSPU
  • 8-15 kipping (C2B) pull ups
  • Accumulate 30-45″ HS hold (freestanding if possible)

*Skill/strength circuit: choose movements that challenge you, the goal of this part is to learn new skills. Advanced athletes pick the higher volumes, beginners do smaller sets

 

Accessory

1-2 attempts on a fast 1 mile run