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Programming week 10

Monday 2 March

Warming Up

2 RFQ:

  • 5 Shuttle Runs
  • 5 DBL DB/KB Deadlifts
  • 10 Scapula Pull Ups

 

2 RFQ:

  • 5 Shuttle Runs
  • 5 DBL DB/KB Squats
  • 10 Kip Swings

 

2 RFQ:

  • 5 Shuttle Runs
  • 5 DBL DB/KB Hang Cleans
  • 5 TTB / 5 Pull Ups

 

Conditioning

6 RFT:

  • 400 m run (TC = 2.5 min shorten round if your running skills aren’t up to that)
  • 15 DBL KB/DB Hang Squat Cleans @ 2 x 20/16 kg
  • X Reps rig movement

 

TC = 40 min

 

X =

  • R 1&2: 20 TTB or Leg Raises – use rings to make it easier
  • R 3&4: 15 (C2B) Pull Ups – use bands to make it easier or go for jumping pull ups
  • R 5&6: 5 (Jumping) BMU

 

Aim for:

Run < 2.5 min

Cleans < 2 min

Rig movement < 2 min

Scaling: R1-3 TTB, R4-5: jumping pull ups, R6: jumping BMU

Tuesday 3 March

Warming Up

2 RFQ:

  • 5 Jefferson Curls
  • 10 Banded RDL’s for lat tension 
  • 10 Kang Squats
  • 30-60″ Plank Hold

 

Strength – TEST

  • Find your 3 RM Deadlift

 

Rules:

No touch & go, reset for each rep

Barbell has to be off the floor within 5″

Conventional deadlift only

 

Gymnastics – Volume

5-10 min to find the right version of the HSPU that enables you to work for 45″

 

Intervals

45″ ON/ 45″ OFF x 12

  • Odd: HSPU
  • Even: Max Cals Machine

Levels:

  • 1.⁠ ⁠DBL DB Push Press @ 2 x 15/10 kg
  • 2.⁠ ⁠⁠Abmat + 2 x 10kg HSPU
  • 3.⁠ ⁠⁠Abmat + 1 x 10kg HSPU
  • 4.⁠ ⁠⁠Abmat HSPU
  • 5.⁠ ⁠⁠HSPU RX

Focus on getting some volume in. So if level 4 is the hardest you can do for 1-2 reps go for level 3 to enable a bit more work in the intervals

Wednesday 4 March

Warming Up

2 RFQ:

  • 5 Jefferson Curls
  • 10 Banded RDL’s for lat tension 
  • 10 Kang Squats
  • 30-60″ Plank Hold

 

Strength – TEST

  • Find your 3 RM Deadlift

 

Rules:

No touch & go, reset for each rep

Barbell has to be off the floor within 5″

Conventional deadlift only

 

Or, if you did this yesterday and don’t want to redo the test continue with training:

10-10-8-8 reps of:

  • Front Squats

Alternate with:

  • 10 Push Ups with 3″ Eccentric

 

*Find a version that enables you to do just 10 reps sticking to this pace, use weights/incline accordingly

Workout

For time:

21-15-9 reps of:

  • BB Power Cleans @ 60/40 kg
  • Burpees over BB

TC = 12 min

I = 45/30 kg

B = 30/20 kg

Thursday 5 March

Warming Up

2 RFQ:

  • 10 Wrist Push Ups & 10 forward leans
  • 10 m Bear Walk
  • 10 m Crab Walk
  • 5 Banded I, Y, T Raises

 

Gymnastics – Skills

2-3 RFQ:

  • Head Stand / Hand stand
  • Ring Swings / Kip Swings with jumping in from behind the bar

 

2-3 RFQ:

  • Negative (Deficit) HSPU
  • 5-10 Leg Raises (on Rings)

 

And continue if all goes well into:

  • HSPU Attempts / Big sets (deficit) UB HSPU
  • Toes to Ring attempts / Big unbroken sets TTB

 

Buddy Workout

15 min AMRAP with a partner:

All YGIG

  • 150 DU or 100 heavy rope SU
  • 30 Box Jump Overs
  • 15 SB to Shoulder @ 80/60

I = 60/40 kg / 75 DU or the heavy rope SU option

B = 40/30 kg / 300 SU or the heavy rope SU option

*The SB should feel heavy. Your pace should be about 4 SB to shoulder/min at the most

Friday 6 March

Open workout 2

Watch the announcement of the workout Thursday evening 21:00 on their YouTube Channel.

If you are joining, please ensure to sign up for the PM Class no later than Friday morning 10:00. This is because we are making a planning for this event.

Saturday 7 March

Warming Up

2 RFQ:

  • 5 Jefferson Curls
  • 10 Banded RDL’s for lat tension 
  • 10 Kang Squats
  • 30-60″ Plank Hold

 

Strength – TEST

  • Find your 3 RM Deadlift

 

Rules:

No touch & go, reset for each rep

Barbell has to be off the floor within 5″

Conventional deadlift only

 

Or, if you did this test earlier this week and don’t want to redo it, continue with training:

3-4 RFQ:

  • 8-5 Paused Deadlifts*
  • (pause for 2″ just above the floor maintaining good tension)
  • 8 BB Strict Presses

 

Strength – Accessory

3-4 RFQ:

  • 12-20 Hamcurls on bench with DB
  • 20 (weighted) Floor Wipers

 

Finisher:

7 min AMRAP

  • 12 DBL DB Deadlifts into 20 m Farmer Carry*

*You must take a heavier set of DB’s/KB’s each set

Score = Highest successfully completed round, sets can be broken

Sunday 8 March

Warming Up

  • Mobility & BB warm up – Trainer’s choice

 

Weightlifting – Snatch Technique

3-5 RFQ:

  • 1 Snatch Pull & 2 Snatches

 

Into 3-5 RFQ:

  • 1 Snatch Pull & 1 Snatch

*Go into the snatch with as much confidence as the pulls.

 

Workout

5 Rounds for Reps – 1 min intervals – 25 min in total:

1 – DBL DB Snatches @ 2 x 20/15 kg

2 – Burpee Pull Ups

3 – Front Rack Lunge Steps @ 2 x 20/15 kg

4 – Burpee shuttle Runs (5 m lanes)

5 – Rest

*Set a timer that shouts at you every minute, each minute you change movements. Try to hit the same numbers every round.