plan een intake

Programmering week 7

Monday 13 February

Warming-up

3 RFQ:

  • 1 min machine
  • 10 push ups
  • 15 banded tricep extensions
  • 30 sec hollow hold

Weightlifting – Clean and jerk

Every 2:30 min x 6

  • 2 Clean & Jerk

*Stay between 80-85% 1RM 

Workout

AMRAP 12 min

  • 1 Burpee box jump over
  • 1 DB Box step up
  • 2 Burpee box jump over
  • 2 DB Box step up
  • 3 Burpee box jump over
  • 3 DB Box step up
  • etc.

*Continue adding 1 rep each round to each movement

*RX 1x 22.5 / 15 Kg

 

Tuesday 14 February

Warming-up

3 RFQ:

  • 1 min machine
  • 10 snatch grip neck press (Empty barbell)
  • 10 snatch grip high pulls
  • 10 back squats

Weightlifting- power snatch

  • 5x hang power snatch at 75%
  • 5x hang power snatch at 75%
  • 4x hang power snatch at 80%
  • 3x hang power snatch at 82.5%
  • 3x hang power snatch at 85%

Workout

Every 2 min x 6 rounds:

  • 8 Deadlifts 100/65KG
  • 15 kipping handstand push ups

*If you fail a round the workout is over

Wednesday 15 February

Warming-up

  • 800m Jog

2 rounds:

  • 1 min wall-sit
  • 15 air squats
  • 10 banded goodmornings

Workout

For Time:

  • 9 Power cleans 65/40kG
  • 9 Shoulder to overheads 65/40kG
  • 15 bar muscle ups
  • 7 Power cleans 75/50kG
  • 7 shoulder to overhead 75/45kG
  • 10 bar muscle ups
  • 5 Power cleans 85/50kg
  • 5 shoulder to overheads
  • 5 bar muscle ups

*Time cap: 15 min

Thursday 16 February

Warming-up

3 RFQ:

  • 1 min machine
  • 15 banded Lat pull down
  • 20 Air squats
  • 10 shoulder presses

 

Weightlifting – Clean

Technique and build up to RX Weight for the workout

 

Buddy WOD: New York Minute

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:

  • 150 wallball shots 9/6
  • 30 muscle-ups
  • 30 clean and jerks 80/50Kg

Friday 17 February

Open Workout 23.1

Saturday 18 February

Warming Up

4 RFQ:

  • 10M L/R single KB overhead carry (bottoms up)
  • 12 Double Kb DL, pick load
  • 1 min sandbag hold
  • 1 min wall sit

Active Recovery

3 Rounds, each for time, of:

  • Run 800 M
  • 40/30 cal machine
  • 25 Burpees

*Start every 10 min

Sunday 19 February

Warming-up

3 RFQ:

  • 400M Run
  • 20 M L/R DB overhead carry, pick load
  • 10 Double DB shoulder presses
  • 30” L/R banded shoulder stretch

Skill work EMOM 20 min (alternating)

  1. 15 Triple unders Sc -> 40 Double unders
  2. 5 Muscle ups
  3. 10 Double KB Snatches 20/16Kg
  4. Rest

Snatch – technique

First build up to MAX 80% 1RM

  • 1×1 at 80%
  • 1×2 at 78.5%
  • 1×3 at 75%
  • 1×4 at 70%
  • 1×5 at 65%
  • 1×5 at 60%

*Rest as needed between sets

*No touch and go, but each rep with a nice set-up. The only goal is to make your best reps ever.