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Programming week 13

Monday 23 March

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 10 Shoulder shrugs in HS or Plank Hold
  • 5 Walkouts with a heel tap
  • 20 m Plate OH Carry

 

Gymnastics – Volume

Prep

  • 5-10 min to find the right version of the HSPU that enables you to work for 40″

Intervals

60″ ON / 30″ OFF x 10

  • 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. Final practice before the Re-Test this week!

Strength – Accessory

3-4 RFQ:

  • 6/6 DBL DB SLDL’s
  • 6 Strict Pull Ups with 3″ Eccentric*

*Find a version that enables you to do just 6 reps, use bands/weights accordingly

 

Finisher

7 min AMRAP

For max reps/distance:

  • Wall Walks / m HSW

At 0:00 and every min:

  • 5 (Ring) Dips

*Score = total reps collected 

Tuesday 24 March

Warming Up

1-2 RFQ:

  • 30″ Banded front rack stretch
  • 5/5 Squat & Reaches

Into 2 RFQ:

  • 10 Scapula Push Ups
  • 5 Front Squats with an empty Barbell and 3″ eccentric

 

Strength

6-4-4-2 reps of:

  • Front Squats

Alternate with:

  • 4 Push Ups with 3″ Eccentric*

*Find a version that enables you to do just 4 reps sticking to this pace, use weights/incline accordingly

 

Workout

Start a new set every 6 min x 3

  • 12 Box Step Ups @ 2 x 20/15
  • 15 C2B Pull Ups
  • 18 Box Jump Overs
  • 21 Pull Ups

*Aim for 1 min / exercise. This means you should have about 2 mins left in each interval

I =10 Box Step Ups, 9 (banded) C2B Pull Ups,15 Box Jump Overs & 12 (banded) Pull Ups

Wednesday 25 March

Warming Up

2 RFQ:

  • 1 Round Gymnastics Swimming
  • 10 Cal Row/Ski
  • 10 Pike to Planks
  • 10 DB OH presses (take a heavier DB for round 2)

 

Gymnastics – Re-TEST

For max reps

2’ ON/2’ OFF x 5

  • 15/12 cal Row/Ski into max HSPU

Score = number of HSPU in all 5 rounds

  • Men Ski
  • Women Row

Levels:

  1. DBL DB Push Press @ 2 x 15/10 kg & 12/9 Cal
  2. Abmat + 2 x 10kg HSPU & 12/9 Cal
  3. Abmat + 1 x 10kg HSPU & 12/9 Cal
  4. ⁠⁠Abmat HSPU
  5. HSPU RX

 

Workout

4 RFT:

  • 15 BB Cleans @ 60/40 kg
  • 10 Lunge Steps @ 60/40 kg
  • 400 m Run

TC = 20 min

I = 50/35 kg

B = 30/20 kg

Thursday 26 March

Warming Up

2 RFQ:

  • 10 Glute Bridges
  • 10/10 SA OH Pallof Presses

 

Into 2 RFQ:

  • 10 RDL’s with empty Barbell
  • 10 OH Plate presses

 

Strength

3-4 RFQ:

  • 3-2 Paused Deadlifts*

(pause for 2″” just above the floor maintaining good tension)

  • 3 Strict Presses

 

Strength – Accessory

3-4 RFQ:

  • 12-20 Hamcurls on bench with DB
  • 20 KB Drag Throughs

 

Finisher:

7 min AMRAP:

  • SB Carry for max distance in 5 m lanes (1 lane = 1 rep)

At 0:00 and every min:

  • 1-2 SB to shoulder

*Use the heaviest SB you can handle. You can carry the SB anyway you like

Score = weight of SB x (reps SB to shoulder x 2) & lanes Carry

Friday 27 March

Warming Up

  • Mobility & BB Warm Up Trainer’s Choice

 

Weightlifting

Technique:

Into 3-5 RFQ:

  • 1 Snatch & 1 Snatch Balance & 1 OH Squat

 

Into 3-5 RFQ:

  • 2 Snatches & 1 OH Squat

 

Workout

For time with a partner:

2 Rounds of:

  • 20 Buddy Wall Balls
  • 10 Sync DB Snatches @ 1 x 20/15 kg
  • 15 Sync TTB

Into:

200 m SB Carry YGIG @ 50/35 kg

Into 2 Rounds:

  • 20 Buddy Wall Balls
  • 10 Sync DB Snatches @ 1 x 20/15 kg
  • 10 Sync Pull Ups

Into:

200 m SB Carry YGIG @ 50/35 kg

Into 2 Rounds:

  • 20 Buddy Wall Balls
  • 10 Sync DB Snatches @ 1 x 20/15 kg
  • R5-6: 5 BMU YGIG (or sync for ninja’s)

TC = 22 min

I = 30/20 kg

B = 12/9 kg WB

Saturday 28 March

Warming Up

  • 400 m jog & chat

 

Into 2 RFQ:

  • 30″ SB hold
  • 10 Box Jump Overs
  • 10 Plate GTOH
  • 10 Plate Box Step Overs

 

Conditioning

4 RFT:

  • 400 m run
  • 10 Burpee Deadlifts @ 2 x 20/15 kg
  • 10 SB Box Get Over @ 70/50
  • 400 m run
  • 5 SB to Shoulder @ 70/50
  • 10 Burpee Deadlift Box Step Up @ 2 x 20/15 kg

TC = 40 min

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

*Each round should take about 9 min, scale numbers up or down accordingly. TC for the run is 2.5 min, shorten otherwise or skip the second run.

Sunday 29 March

Warming Up

2 RFQ:

  • 1 Round Gymnastics Swimming
  • 10 Cal Row/Ski
  • 10 Pike to Planks
  • 10 DB OH presses (take a heavier DB for round 2)

 

Gymnastics – Re-TEST

For max reps

2’ ON/2’ OFF x 5

  • 15/12 cal Row/Ski into max HSPU

Score = number of HSPU in all 5 rounds

  • Men Ski
  • Women Row

Levels:

  1. DBL DB Push Press @ 2 x 15/10 kg & 12/9 Cal
  2. Abmat + 2 x 10kg HSPU & 12/9 Cal
  3. Abmat + 1 x 10kg HSPU & 12/9 Cal
  4. ⁠⁠Abmat HSPU
  5. HSPU RX

 

Strength – Accessory

3-4 RFQ:

  • 4/4 DBL DB SLDL’s
  • 4 Strict Pull Ups with 3″ Eccentric*

*Find a version that enables you to do just 4 reps, use bands/weights accordingly

 

Finisher

7 min AMRAP

1-2-3-4-5-6-etc

  • Pullovers

After each set:

  • 30 DU or 20″ practice