plan een intake

Programming week 13

Monday 25 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

3-5 RFQ:

  • 5-15 HSPU

30″ rest

  • 3-6 strict TTB / leg raise or toes to rig

30″ rest

  • 5-10 pike push up

30″ rest

  • 10 V-ups

 

Workout

21-15-9 reps of:

  • Pull ups
  • Deadlifts @ 100/70 kg (should be M/50-60% of 1RM)

TC = 10 min

Tuesday 26 March

Warming Up

1-2 Sets:

  • 5/5 worlds greatest stretch
  • 30″ wall stretch
  • 5 behind the neck OH presses

1-2 sets:

  • 5 OH squats with EB
  • 5/5 KB windmills

Weightlifting 

For quality:

  • 4 x 5 OH squats

Between each set:

  • 3/3 Turkish Get Ups

*Aim to build the weight over each set

 

Workout

5 RFT:

  • 9 powersnatches @ 42.5/30 kg – L
  • 12 BB OH step back lunges @ 42.5/30 kg – L
  • 15 wall balls @ 9/6 kg

TC = 15 min

Intermediate = 30/20 kg BB

Beginner = 20/15 kg BB & do 4 rounds

Wednesday 27 March

Warming Up

  • 400 m run & chat

Then 1-2 rounds of:

  • 5/5 lunge matrix
  • 10 scap pull ups 
  • 10 scap push ups

1-2 sets of:

  • 5 kip swings 
  • 5 knee/leg raises 
  • 5 tricep dips on box

 

Conditioning – Workout

10 min AMRAP

  • 400 m run
  • 50 m walking lunges @ 2 x DB

5 min rest

10 min AMRAP

  • 300 m row
  • 25 TTB

5 min rest

10 min AMRAP

  • 200 m ski
  • 10 ring dips or tricep dips on bench

RX = 2 x 22.5/15

I = 2 x 15/10

B = 2 x 7.5/5

Flow: keep alternating between the two movements. The goal is to keep moving at a constant pace in all combinations. So you probably need to start slower than you think you can manage. 

Thursday 28 March

Warming Up

  • 2 min machine

Then 1-2 sets of:

  • 5 squat & reaches
  • 5 Russian baby makers
  • 5 inchworms

1-2 sets with empty barbell of:

  • 5 back squats
  • 5 goodmornings

 

Strength

For quality:

2 x 6

3 x 3

2-3 x 1

  • Back squats
  • Good mornings

*Build weight as reps go down. Final week of this combination, if you feel good and are up to it, see if you can work up to a true 1 RM at the end on one of the two movements.

 

Workout

For time:

  • 40 Renegade rows with push up (one rep is one push up and a row on each side)

At 0:00 and at every min: 5 V-ups

TC = 10 min

*Beginners do 30 reps & 3 alternating V-ups

*Intermediates do 35 reps

Friday 29 March

Warming Up

  • Game trainers choice

Then 8 x 30″ on / 30″ off

  • scap pull ups
  • plank hold
  • kip swings
  • seal pass throughs
  • knee/leg raises
  • walkouts with a push up
  • (half) kipping pull ups
  • push ups
  • 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

30″ rest

  • 5-12 push ups in rings

30″ rest

  • 1 (C2B) pull up + 1 TTB + 1 (C2B) pull up + 1 TTB + 1 (C2B) pull up + 1 TTB

30″ rest

  • 5-12 push ups

 

Workout – in teams of 3

Buy in: 30 pistol squats IGYG

P1&2:

5 RFT:

  • 1 round DT (12 deadlifts, 9 hang power cleans, 6 STOH) @ 70/50 kg
  • 300 m row

P3:

  • Double KB hold @ 2 x 24/16 kg

Cash out: 30 pistol squats IGYG

TC = 20 min

*All teams start with 30 pistol squats in IGYG, so 1 athlete works, 2 rest. Once 30 are completed, one athlete lifts 2 KB/DB off the floor and then the other 2 can start on the 5 rounds DT & 300 m row. Athletes can switch any time, but the 2 KBs need to be off the floor until 5 rounds are completed. Only then can they be put on the floor and the team proceeds to finish with 30 pistol squats in IGYG. If the KB touch the floor the whole team stops and does 5 synchronised burpees

Saturday 30 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

 

Weightlifting

Work up to a heavy of the comlex:

  • 1 Power clean + 1 front squat + 1 hang power clean + 1 front squat

 

Workout

10 RFT:

  • 1 clean & jerk (H) – aim for 80-90% of 1 RM
  • 3 HSPU or HR push ups
  • 6 wall balls

TC = 16 min

Sunday 31 March

Warming up with a buddy:

  • 20 cal ski IGYG
  • 10 SA devil press synchro with a light DB
  • 10 synchro squats with a light DB
  • 10 box step ups IGYG
  • 10 box jumps IGYG
  • 20 RDL’s IGYG
  • 10 burpees over BB synchro

Workout also with a buddy:

Divide anyway you like – movements do not need to be completed in the order given. All IGYG

  • 50 devil presses @ 2 x 22.5/15 kg M-H
  • 100 cal ski
  • 50 SB/D-ball squats @ 50/35 kg
  • 100 box jumps
  • 50 sprawling deadlifts @ 50/35 kg BB
  • 100 burpees over the bar

TC = 45 min