plan een intake

Programming week 11

Monday 11 March

Warming Up

1-2 sets:

  • 5/5 KB hip openers
  • 10 jefferson curls

1-2 sets:

  • 10 Back Squats EB
  • 10 Good mornings EB

Strength

For quality:

2 x 10

2 x 8

1 x 6

  • Back squats
  • Good mornings

*Build weight as reps go down

 

Workout

Rounds for Reps:

4 x 1′ on / 30″ off

  • AMRAP: 5 double DB snatches + 5 cal ski

2 min rest

4 x 1′ on / 30″ off

  • AMRAP: 5 KB swings + 20 DU

2 min rest

4 x 1′ on / 30″ off

  • AMRAP: 5 A-squats + 4 cal air bike

*Pick up where you have finished, try not to lose time in your transitions. Score is total reps and cals collected in 16 sets

Tuesday 12 March

Warming Up

  • 2 min machine of choice

Then 8 x 30″ on / 30″ off

  1. scap pull ups
  2. plank hold
  3. kip swings
  4. seal pass throughs
  5. knee/leg raises
  6. walkouts with a push up
  7. (half) kipping pull ups
  8. push ups
  9. TTB or knee raise / pull up alternating

Gymnastics

3-5 RFQ:

  • 1 (C2B) pull up + 1 TTB + 1 (C2B) pull up + 1 TTB + 1 (C2B) pull up + 1 TTB
  • 5-12 push ups in rings

*Rest as needed

 

Workout

10 RFT:

  • 7 m HS walk or 2 wall walks
  • 4 goblet squats @ 2 x 22.5/15 kg (M-H)
  • 6 box jump overs

TC = 17 min

*Aim for 90″ rounds

Wednesday 13 March

Warming Up

1-2 Sets:

  • 5/5 worlds greatest stretch
  • 5/5 front rack openers
  • 20″ tricep stretch with barbell behind neck

1-2 sets:

  • 5 clean pulls
  • 5 tall muscle cleans
  • 5 hang muscle cleans
  • 5 hang power cleans
  • 5 front squats
  • 5 push jerks

WL

Work up to a heavy of the complex:

  • 1 clean deadlift + 1 clean + 1 hang power clean + 1 jerk

 

Workout

12 min AMRAP:

  • 6 power clean & jerks @ 60-70% of 1 RM
  • 9 wall balls @ 9/6 kg
  • 12 American KB swings @ 24/16 kg

Thursday 14 March

Warming Up

TABATA

  • air squats
  • plank hold

Conditioning

Do a test round, get stuff ready. What do your weights need to be to accommodate 10 reps/min for 30 mins? How are you going to divide each movement? No inspiraton? Start with 7 back squats & 3 strict pull ups, 5 thrusters & 5 inverted rows, 3 clusters & 7 pendlay rows, each minute.

 

Workout

From 0:00-10:00:

  • 70 back squats – L
  • 30 strict pull ups

Rest 10-13:00:

From 13:00-23:00

  • 50 BB thrusters – L
  • 50 inverted rows/ring rows

Rest 23-26:00

From 26:00-36:00

  • 30 Clusters – L
  • 70 Pendlay rows

*Divide reps any way you like

Today we practice conditioning with a barbell. The goal is to move at a consistent pace for 10 mins each interval.

This means you need to complete 10 reps / min. Try not to stop moving for the 10 mins. Your weights and scaling options on the pulling movements should be light enough to accommodate this.

Friday 15 March

Open workout 24.2

 

Saturday 16 March

Warming Up

  • 2 min machine easy pace

Then 1-2 sets:

  • 5/5 Lunge Matrix
  • 10 Romanian Deadlifts with EB
  • 5/5 pallof press

Strength

For quality:

2 x 8

2 x 6

1 x 4

  • Back squats
  • Good mornings

*Build weight as reps go down

 

For time:

  • 100 calories machine
  • 100 alt DB snatches @ 1 x 22.5/15 kg

*Divide anyway you like

TC = 14 min

RX: echo bike or ski erg

Intermediate: rower/ski erg

Beginners: 85 cals & reps & rower/assault bike

Sunday 17 March

Warming Up

2-3 RFQ:

  • 10 prone OH raises with 2″ hold in start & end position
  • 30″ high to low plank transitions
  • 20-30″ HS hold
  • 6 seal pass throughs

Gymnastics

10 x every 90″

  • Odd sets: 5-15 HSPU
  • Even sets: 3-6 strict TTB / leg raise or toes to rig

Buddy workout

In teams of 2:

2 RFT:

  • 30 pull ups IGYG
  • 15 burpee shuttle runs synchro (5 m shuttle)
  • 30 pistol squats IGYG
  • 15 burpee shuttle runs synchro
  • 30 ring dips / push ups in rings IGYG
  • 15 burpee shuttle runs synchro

TC = 25 min