plan een intake

Programming Week 10

Monday 6 March

Warming-up

7 min AMRAP for quality:

  • 45” machine
  • side plank hold, L 30″/ R 30″
  • 8 PVC Overhead squat with 3 x sots press at the bottom

 

Weightlifting – Hang Snatch (Squat)

  • 1x 2 at 70% 1RM
  • 1×2 at 75% 1 RM
  • 1×2 at 77% 1 RM
  • 1×1 at 80% 1RM
  • 1×1 at 85% 1RM
  • 2×1, pick load

*Build to a heavy Max for the day (No Misses)

*Beginner/intermediate: sets of 3-5 at medium/light weight 

 

Workout

3-5 Rounds, each for time, of:

  • 400M Row
  • 6M Handstand walk / sc: 18 shoulder taps in handstand or plank
  • 3 wall walks
  • 10 DB Hang power clean 2x 22.5/15Kg
  • 6M Handstand walk / sc: 18 shoulder taps in handstand or plank

*TC = 20 min

*Each round for max effort

*Rest 1:30 in between rounds

*Focus on fast transition and there is no time for mistakes

Tuesday 7 March

Warming-up

1-3 RFQ:

  • 1′ Double under practice
  • 10 ring rows
    Wednesday 8 March
  • 5-10 push ups
  • 10 high plank shoulder taps

Gymnastic Work 

4 RFQ:

  • 6 Strict handstand push ups / sc: kipping HSPU / sc: (deficit) pike push up
  • 3 rope climbs
  • 12 kipping handstand push ups / sc: (deficit) pike push up / sc: heavy Z-presses

*You can rest as needed between rounds, but each set must be unbroken.

*Feet can not touch the ground during the rope climbs for advanced athletes

 

Workout

12 min AMRAP of:

  • 8 DB Clean and jerks 2x 22.5/15KG
  • 20 Box jump over 60/50
  • 60 Double unders

Wednesday 8 March

Warming-up

For Quality EMOM x9 alternating between:

  • 10/8 cal echo bike
  • 6L/R Single DB shoulder presses, Light weight
  • 15″ ring support hold into 15″ ring dip hold (press out after you finish)

Weightlifting – Strict press

  • 1×3 at 70% 1RM
  • 1×3 at 75% 1RM
  • 1×3 at 80% 1RM
  • 3×3 at 85% 1RM

*Rest 2:00 min in between sets

Workout 

5 RFT:

  • 15/12 cal Echo bike
  • 10 Thrusters
  • 5 muscle ups / 7 C2B / 10 pull ups

*TC = 15 min

Thursday 9 March

Warming-up

3 RFQ:

  • 10 KB deadlifts
  • 20M Sandbag carry
  • 10KB high pulls, pick load

 

Weightlifting – Clean

  • 1x 1 clean + 2 Jerks 75% 1RM
  • 1x 1 clean + 2 jerks 77% 1RM
  • 4x 1 Clean and jerk 80-85% 1RM
  • 3x 1 Clean and jerk, pick load

*In the first sets take a 2″ pause in the catch position of the jerk. Then hit 4 singles between 80-85% before you build up to a max clean and jerk for the day

 

Workout

With a continuously running 20 min clock perform:

The first 2 min:

  • 36 double unders + 6 single DB devils presses

The second 2 min:

  • 36 double unders + 8 single DB devils presses

The third 2 min:

  • 36 double unders + 10 single DB devils presses

*Continuing this 20 min or as long as you are able.

* Keep adding 2 reps on the devils presses every set.

*RX 22.5/15KG

Friday 10 March

Warming-up

EMOM 16 min Alternating

  • 10 cal machine
  • 10 box step overs
  • 6 L/R DB presses
  • 10 Jump Squats (high as possible)

Workout

20 min AMRAP in teams of 2

  • 10 DB snatches
  • 15 Burpee box jump overs
  • 15 DB Snatches
  • 15 Burpee box jump overs
  • 20 DB Snatches
  • 15 Burpee Box jump overs

*add 5 reps on the Snatches every round

*you can divide the reps as you like

Saturday 11 March

Warming-up

3 RFQ:

  • 10 PVC shoulder rotations
  • 30″ hollow hold
  • 30″ arch hold
  • 10 banded lat pull downs

Workout

12 min AMRAP:

  • 10 single DB overhead lunges
  • 15 Toes to bar
  • 20 WallBall Shots

*Pace/ sub max effort

*Complete toes to bar in minimal sets.

 

Accessories

Build up to a heavy 20 M Farmer walk.

 

Sunday 12 March

Warming-up

6 min AMRAP for quality

  • 10x L/R bird dog
  • 10x Band pull aparts
  • 10 L/R single leg glute bridges

 

Weightlifting – Bench press

1). Find your 3 rep max Bench press.

Rest 4 min.

2). 3x 3 Backoff set -15%

*Rest 2 min between sets

 

Workout

3RFT:

  • 30 DB Snatches RX 22.5/15KG
  • 20 Echo bike cal
  • 10 Thrusters 55/42KG

*Time cap 12 min.