plan een intake

Programming week 13

Monday 24 March

Warming Up

1-2 RFQ:

  • 5/5 Doorway Stretch
  • 5 Russian Baby Makers

1-2 RFQ:

  • 5 x 2 position Snatch Pulls (pause at hip & High Hang)
  • 5 x 2 position power snatches
  • 5 x 3 position snatch pull (pause at hang, high hang & hip)
  • 5 x 3 position power snatches
  • 5 x 4 position snatch pulls (pause at low hang, hang, high hang & hip)
  • 5 x 4 position power snatches

Weightlifting – Snatch Technique

3-5 RFQ:

  • 3 Snatch Pulls & 2 Snatches – all performed as singles

Then onto:

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

Then onto:

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

Then onto:

  • 2-3 Snatch 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

15 min AMRAP:

  • 15 Deadlifts @ 100/70 kg M-H
  • 10 Burpees Over BB
  • 5 m HS walk or 5 Wall Walks

Tuesday 25 March

Warming Up

  • 3 x 300 m Row/Ski/600 m bike

Increase speed every 100 m

*You should have an idea of your 2K target pace. On the rower build to this target pace by speeding up every 100 m

Conditioning – Retest 2K row

  • 2 K Row for time

3 x 12 min

  • Round 1 – 2 K row for time
  • Round 2 – Rest or Circuit
  • Round 3 – Rest or Circuit

12 min AMRAP at leisurely pace if you are rowing after:

  • 400 m Easy jog
  • 20 Push Ups
  • 400 m Ski
  • 60″ Plank Hold
  • 50 DU/100 SU
  • 20 Tricep Dips

Divide the group in teams of 3-4 athletes. One group starts on the 2K test, the other 2 rest or Complete a circuit.

Wednesday 26 March

Warming Up

1-2 RFQ:

  • 5/5 SL Glute bridges
  • 5 inchworms

Then with an empty barbell:

1-2 RFQ:

  • 5 Good Mornings
  • 5 Bent Over Rows
  • 5 Back Squats

Strength

For quality:

6-6-4-4 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. Final week of the deficit, see if you can increase the deficit a lil if you are comfortable with it.

Then onto 2-3 RFQ:

  • 8 Good Mornings
  • 6/6 SA Rows

Workout

3-5 RFQ:

  • 2 SB To Shoulder with Hand Release @ 70/50 kg
  • 4 SB On Shoulder Squats
  • 6 SB On Shoulder Walking Lunges
  • 8 m SB Bearhug Carry

Rest 2 min before the next round

*The goal of today is to move a heavy SB as well as possible. You can drop the SB between exercises. Find the heaviest weight that you can move well.

Thursday 27 March

Warming Up

1-2 RFQ:

  • 10 m Duck walks
  • 10 m Bear walks
  • 5 Inchworms
  • 10 m Crab Walks

Then 1-2 RFQ:

  • 10 Plate Box Step Ups
  • 10 Plate Good Mornings

Strength

3-4 RFQ:

  • 5/5 Barbell Box Step Ups
  • 8 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

3 Rounds for max reps:

  • Min 1 – TTB or V-ups
  • Min 2 – Box Jump Overs @ 60/50 cm
  • Min 3 – Alt DB Snatch @ 1 x 22.5/15 kg
  • Min 4 – Row for calories
  • Min 5 – Plate OH Lunge Steps @ 20/15 kg plate
  • Min 6 – Rest

*Make teams of 3 and set up your station. Leave one spot between you, so someone starts at station 1, 3 and 5 so you’re not in each others way when changing station. The goal is to collect as many reps as possible in each round. So choose which stations you’re going to push for more reps and which you’re going to go easy to accommodate this.

Friday 28 March

Warming Up

1-2 RFQ:

  • 5 Candlesticks
  • 5 Plank to Pikes
  • 10 Kip Swings
  • 15-20 Shoulder shrugs in HS hold (back or wall facing)
  • 60″ Machine

Gymnastics – Com / Inv

3-4 RFQ:

  • 10-20 Leg Raise / (Alt) TTB
  • Accumulate 30-60″ HS hold / Freestanding (Buddy Assisted) or on wall

Then onto 2-3 RFQ:

  • 10-15 (Alt) V-ups
  • 3-4 (partial) Wall Walks

*Rest as needed

Workout

For time:

  • 400 m Run Synchro
  • 3 Rounds DT @ 70/50 kg
  • 45 Buddy Push Ups synchro
  • 400 m Run Synchro
  • 2 Rounds DT @ 70/50 kg
  • 30 Buddy Push Ups synchro
  • 400 m run Synchro
  • 1 Round DT @ 70/50 kg
  • 15 Buddy Push Up synchro

TC = 24 min

I = 50/35 kg – 30/20/10 push ups

B = 35/25 kg – 45/30/15 Plank Shoulder Taps

Saturday 29 March

Warming Up

  • 3 x 300 m Row/Ski/600 m bike

Increase speed every 100 m

*You should have an idea of your 2K target pace. On the rower build to this target pace by speeding up every 100 m

Conditioning – Retest 2K row

  • 2 K Row for time

3 x 12 min

  • Round 1 – 2 K row for time
  • Round 2 – Rest or Circuit
  • Round 3 – Rest or Circuit

 

12 min AMRAP at leisurely pace if you are rowing after:

  • 400 m Easy jog
  • 20 Push Ups
  • 400 m Ski
  • 60″ Plank Hold
  • 50 DU/100 SU
  • 20 Tricep Dips

Divide the group in teams of 3-4 athletes. One group starts on the 2K test, the other 2 rest or Complete a circuit.

Workout

If you have already done the test and do not wish to repeat it:

For time:

400-800-1200-1600 m

  • Run

40-30-20-10 reps of:

  • American KBS @ 24/16 kg
  • Wall Balls
  • HSPU or (Pike) Push Ups

TC = 45 min

*Flow = 400 m run, 40 AKBS, 40 Wall Balls, 40 HSPU, 800 m run, 30 AKBS etc.

I = -10% volume

B = -20% volume

*Aim for 10 min rounds

Sunday 30 March

Warming Up

1-2 RFQ:

  • 10/10/10/10 Leg Swings
  • 5/5 Front Rack Stretches into 20″ Tricep Stretch

2 RFQ:

  • 5 Clean Deadlifts
  • 5 High Pulls
  • 5 Front Squats
  • 5 Strict Press

Onto 1 RFQ:

  • 5 Tall Power Cleans/Squat Cleans & 1 Strict Press
  • 5 High Hang Power Cleans/Squat Cleans & 1 Push Press
  • 5 Hang Power Cleans/Squat Cleans & 1 Push Jerk
  • 5 Power Cleans/Squat Cleans & 1 Split Jerk

*Try to catch lower each rep in the last 4 progressions and work toward squat cleans. Hold for 1″ before standing tall.

Weightlifting – Clean & Jerk

3-5 RFQ:

  • 2 Cleans & 2 Jerks

Then onto:

  • 2 Cleans & 1 Jerk

Then onto a heavy:

  • 1 Clean & Jerk

 

*No specific focus point today. Choose one thing to focus on, and build to the top weight you can lift with good form. Move to the next complex if form starts to deteriorate.

Workout

5-10-15-30-15-10-5 reps of:

  • Front Squats @ 60/40 kg
  • Pull Ups

TC = 15 min

RX = 90 reps

I = 74 reps – 5-10-12-20-12-10-5 & 40/30 kg

B = 60 reps – 5-8-10-14-10-8-5 & 30/20 kg