plan een intake

Programming week 12

Monday 20 March

Warming-up

2-3 RFQ:

  • 1′ machine of choice: easy pace
  • 10 seated box jumps (challenging height)
  • 10 barbell good mornings
  • 10 presses

Workout

For Time:

  • 20 box jump overs
  • 50 double unders
  • 5 Clean and jerks 70/45Kg
  • 15 box jumps overs
  • 50 double unders
  • 3 Clean and jerks 75/50Kg
  • 10 box jump overs
  • 50 double unders
  • 2 Clean and jerks 80/55Kg
  • 5 box jump overs
  • 50 double unders
  • 1 Clean and jerks 90/60kh
  • 50 double unders
  • 5 box jump overs
  • 2 Clean and jerks 80/55Kg
  • 50 double unders
  • 10 box jump overs
  • 3 Clean and jerks 75/50Kg
  • 50 double unders
  • 15 box jump overs
  • 5 Clean and jerks 70/45Kg
  • 50 double unders
  • 20 box jump overs

TC = 20 min 

Tuesday 21 March

Warming-up

3 RFQ:

  • 12/9 machine cal
  • 10 Straddle leg lifts
  • 30M Double kb overhead carry
  • 5 ring dip into.. 20 sec ring support hold

Conditioning 

3x 10 min machine of choice

  • 2:30 min easy pace
  • 5 min Fast pace
  • 2:30 min easy pace

*Switch machine after 10 min

Wednesday 22 March

Warming-up

For quality:

  • 1′ squat thoracic stretch L/R
  • 1′ banded bully stretch L/R

Then 3 sets:

  • 10 DB Z presses
  • 10 L/R Pistols
  • 10 single leg glute bridges

 

Workout

For Time:

2 rounds of:

  • 16 pull ups
  • 10 lateral burpees over db
  • 12 DB snatches
  • Rest 1:30

2 Rounds of:

  • 16 Toes to-bar
  • 10 lateral burpees over db
  • 12 DB snatches

Rest 1:30

2 Rounds of:

  • 16 alternating pistols
  • 10 lateral burpees over db
  • 12 DB snatches

*RX: 22.5/15KG DB

Thursday 23 March

Warming-up

1-3 RFQ:

  • 1′ Row
  • 10 inch worm
  • 8 empty BB good mornings
  • 12 dead bugs

 

Weightlifting – Deadlift

Every 2 min on the min x 8 rounds

  • 2 Deadlifts

*Build up and start the EMOM at 80% 1RM try to finish your last 4 sets at least in the 90-95% 1RM Range

 

Workout

6 RFT:

  • 15/20 cal ROW
  • 10 overhead squats (M)
  • 20 Wall Ball shots

TC = 20 min

Friday 24 March

Warming-up

For quality

  • 200 unbroken single unders

Then 3 rounds of:

  • 1 min wall sit -> into.. 15 airsquats
  • 20 butterfly sit-ups

 

Strength

7 min AMRAP for quality

  • 1′ sandbag hold
  • 20 Farmer walk, pick load (heavy DB)
  • 8 L/R DB rows

 

Buddy workout

With a partner complete for time:

  • 60 strict pull ups
  • 30 Burpees
  • 60 Front squats
  • 30 Burpees
  • 60 push presses
  • 30 Burpees
  • 60 back squats

*RX 55/35Kg

Saturday 25 March

Warming-up

3 RFQ:

  • 12/9 cal choice machine
  • 12 L/R KB pendlay row, pick load
  • 12 V-ups
  • 1′ handstand hold

Gymnastic Work

9 min EMOM – alternating:

  • 2/1 Legless rope climb
  • 10 M Handstand Walk
  • 12/10 Toes-to-bar

*Go for high quality reps as always:)

 

Workout

20 min EMOM

  1. 60 Double Unders
  2. 10 Burpees over bar
  3. 12 strict handstand push ups
  4. *power snatch + overhead squat
  5. Rest

Round 1 5x PS + 5x OHS at 45/35KG

Round 2 4x PS + 4 x OHS at 50/40KG

Round 3 3x PS + 3x OHS at 55/45KG

Round 4 2x PS + 2x OHS at 62.5/50Kg

Round 5 1xPS + 1x OHS at 70/55KG

Warming-up

1-2 RFQ:

  • 10 shoulder dislocates with elastic band
  • 10 band pull aparts
  • 10 (pike) push ups

Then with an empty barbell or PVC:

  • 3-5 snatch grip behind the neck presses
  • 3-5 x 1 snatch balance & 1 OH Squat
  • 3-5 snatch grip deadlifts
  • 3-5 snatch grip high pulls
  • 3-5 high hang snatches/hang/full snatches

Weightlifting – Snatch

  • 1×4 at 60% 1RM
  • 1×3 at 65% 1RM
  • 1×3 at 65% 1RM
  • 1×3 at 70% 1RM
  • 1×3 at 70% 1RM

*Rest as needed between sets

Rest 4 min —Then—

4 x 2 Snatch pull at 100% 1Snatch

*2 sec pause at knee height

*use the same weight for each rep

*Rest as needed between sets

 

Accessory conditioning

5 x 750M Run

  • 250 Moderate pace
  • 250 Hard
  • 250 Recovery pace

TC = 20 min