plan een intake

Programming week 12

Monday 17 March

Warming Up

1-2 RFQ:

  • 10/10 Leg Swings
  • 10/10 Banded Lat Raises

1-2 RFQ with EB:

  • 10 Kang Squats
  • 10 Ring Rows

Strength

12-10-8-6 reps of:

  • Thrusters
  • Strict Pull Ups (add bands/weights)

*Take as much rest as needed between sets. The goal is to end the last rep close to, or at failure.

Workout

For time:

  • 2 K row/ski or 4K bike

Rest 5 min

  • 2 K row/ski or 4K bike

TC = 25 min

*This should be slightly less than your 2K pace as you’re doing double the distance. Make an estimate of your game pace and se how it feels.

Tuesday 18 March

Warming Up

1-2 RFQ:

  • 5 Romanian Deadlifts
  • 5 Bent Over Rows
  • 5 BB in Neck Elbow Rotations

Then onto:

  • 5 x 2 position Clean Pulls (pause at high hang & hang position)
  • 5 x 2 position Power Cleans
  • 5 x 3 position Clean Pulls (pause at high hang, hang & low hang position)
  • 5 x 3 position Power Cleans
  • 3 Clean pulls & 2 Power Cleans

Weightlifting – Clean Technique

3-5 RFQ:

  • 3 Clean Pulls & 2 Cleans – all performed as singles

Then onto:

  • 2 Clean Pulls & 1 Clean – all performed as singles

Then onto:

  • 1 Clean Pull & 1 Clean – all performed as singles

Then onto:

  • 2-3 Clean Pulls over 1 RM weight

*Focus on a strong pull and keeping the bar close. Go into each pull with as if you are going to clean it. Keep building weight over all sets. Move to the next complex if form starts to deteriorate.

Workout

7 min AMRAP:

  • 20 A-Squats
  • 5 Wall Walks

Rest 3 min

7 min AMRAP:

  • 6 D-ball to shoulder with hand release with the heaviest D-ball you can carry
  • 12 Burpees over D-ball

*Score is total reps collected in both AMRAPs

Wednesday 19 March

Warming Up

2 RFQ:

  • 5/5 Reverse Lunge with Knee Raise*
  • 5/5 Single Leg Romanian Deadlift*
  • 5 Down Ups

*Use weight for round 2

Strength

3-4 RFQ:

  • 6/6 Barbell Box Step Ups
  • 10 DBL DB Romanian Deadlifts

*Use a box that you can comfortably step onto. Tall boys & girls use a tall box, short boys & girls a shorter one. Better to use a heavier barbell than a taller box. Focus on stepping onto the box with one leg, so only step on the box with the other leg once the stepping leg is completely extended.

Workout

For time:

  • 30 Alternating Devil Presses @ 1 x 30/22.5 kg
  • 60 Box Jump Overs @ 60/50 cm

Divide anyway you like

TC = 10 min

I = 1 x 22.5/15 kg

B = 1 x 15/10 kg & 25 & 50 reps

*Today’s workout is meant to be short and spicy. Choose a strategy that enables you to do at least 9 reps per minute. You get to choose how you’re going to break up your sets, so choose wisely.

Thursday 20 March

Warming Up

9 min EMOM

  • 1 – Ski 60″ @ 60-70%
  • 2 – Row 60″ @ 60-70%
  • 3 – Bike 60″ @ 60-70%
  • 4 – Ski 45″ @ 70-75%
  • 5 – Row 45″ @ 70-75%
  • 6 – Bike 45″ @ 70-75%
  • 7 – Ski 30″ @ 80-85%
  • 8 – Row 30″ @ 80-85%
  • 9 – Bike 30″ @ 80-85%

Conditioning – Mikko’s Triangle

40 min EMOM

  • 1 minute Row
  • 1 minute SkiErg
  • 1 minute Assault/Echo Bike
  • 1 minute Rest

Set a single number of calories and complete that amount of work each minute – every minute.

Suggestions:

RX+ = 20/17 Cal

RX = 15/12 Cal

I = 12/9 Cal

B = 10/8 Cal

Friday 21 March

Warming Up

2 RFQ:

  • 5 SA KB Deadlifts R straight into 20 m KB Suitcase Carry
  • 5 SA KB Deadlifts L straight into 20 m KB Suitcase Carry
  • 10/10 Bird Dogs

*Take a heavier KB for round 2

Strength

For quality:

8-8-6-6 reps of:

  • Deficit Deadlifts

*Only use a deficit if you can safely do this. If your mobility doesn’t allow this safely or means you have to reduce the weight significantly skip this addition and stick to regular.

Then onto 2-3 RFQ:

  • 8 Good Mornings
  • 6/6 SA Rows

Workout

For time:

21-15-9

  • Snatches @ 70/50 kg or about 75-80% of 1RM
  • Sync TTB or Buddy Sit Ups
  • 210-150-90 DU

I = 55/35 kg / half volume of DU

B = 40/20 kg / SU

TC = 18 min

*The snatches aren’t meant to be light. Aim for 75-80% of 1RM.

Saturday 22 March

Warming Up

1-2 RFQ:

  • 10/10 Elbow Exorotations with light weight
  • 10 Bent Over Flyes with straight arms

1-2 RFQ:

  • 10 Scapula Pull Ups / 10 Kip Swings
  • 10 Scapula Push Ups / 6 point-burpees

1-2 RFQ:

  • 5-10 (half) Kipping/Butterfly Pull Ups
  • 5 -3 point burpees

Gymnastics – Pull / Con

2-3 RFQ

  • 5 BMU / 10-20 (C2B) Pull Ups
  • 7 Fast Burpee Box Jump Overs

3-4 RFQ:

  • 10-20 Ring Rows / Pull Ups
  • 10 Fast Box Jump Overs

*Rest as needed

Workout

2′ ON / 1′ OFF x 6-8

Odd:

  • 8-12 DBL DB Box Step Overs @ 2 x 22.5/15 kg
  • AMRAP HSPU or (Pike) Push Ups

Even:

  • 8-12 Burpee Deadlifts @ 2 x 22.5/15 kg
  • AMRAP Wall Balls

Sunday 23 March

Warming Up

  • 2 min Machine

Then onto 2 RFQ:

  • 10 Goblet Squats with OH press at bottom position
  • 10/10 KB Gorilla Row

Strength

10-8-6-4

  • Thrusters
  • Pull Ups (add bands/weights)

*Take as much rest as needed between sets. The goal is to end the last rep close to, or at failure.

 

Workout

For time with a partner:

  • 2 K in 500 m intervals Row

2 min rest

  • 2 K in 500 m intervals Ski

TC = 22 min

*Work in pairs with someone about the same fitness as you are. This is important to ensure each partner has about the same work and rest time. P1 starts with the first 500 m interval while P2 rests. P2 then completes 500 m while P1 rests until they’ve accumulated 2K in total. So each partner does 2 sets. 2 min rest, then repeat for the ski erg. To account for spillover calories (and to ensure each buddy does exactly 500 m per set) set the rower to 500 m intervals with undefined rest.