plan een intake

Programming week 14

Monday 1 April

Easter Egg Hunt

Tuesday 2 April

Warming Up

1-2 sets of:

  • 5 inchworms
  • 10 glute bridges
  • 5/5/5/5 banded lat pull down
  • 10/10 banded lat raise

 

Strength: Bench press & Deadlift

3-4 RFQ:

  • 6-8 bench presses with 2″ eccentric
  • 6-8 deadlifts with 2″ eccentric

*Rest as needed – beginners 8 reps, adv/int 6 reps

 

Workout

4 RFT:

  • 5 burpee box jump overs
  • 10 walking lunge steps @ 2 x 22.5 / 15 kg

Rest 2 min

4 RFT:

  • 10 box jumps
  • 5 SB to/over shoulder @ 50/35 kg

TC = 18 min

Wednesday 3 April

Warming Up

  • 2 min machine

1-2 sets:

  • 10 Forward, 10 back & 10 lateral wrist leans
  • 10 m bear walks
  • 10 m crab walks
  • 5 inchworms

Gymnastics – HS skills

3 x 5 min practice

Set 1. B: HS kick ups & wall taps / I: HS free standing hold wall supported / A: Free standing HS hold

Set 2. B: HS shoulder taps with feet on a box / I: HS shoulder taps / A: HS walk for distance

Set 3. 2-4 Wall walks – rest 60″” between sets

 

Workout

4 RFT:

  • 15/12 cal machine echo bike or ski erg
  • 12 double DB goblet squats @ 2 x 22.5/15 kg
  • 9 double DB STOH @ 2 x 22.5/15 kg

TC = 9 min

Intermediate = 12/9 cal & 2 x 15/10 – ski erg or rower

Beginners = 9/6 cal & 2 x 10/5 kg – rower or assault bike

*You have 2 min per round to make this. Adjust calories on machine accordingly

Thursday 4 April

Warming Up

1-2 sets

  • 10 banded pull aparts
  • 10 shoulder dislocates

1-2 sets:

  • 5 behind the neck presses
  • 5 OH squats
  • 5 sots presses
  • 5 drop snatches

WL – Snatch strength / accessory

3-4 RFQ:

  • 3-5 snatch balances
  • 3-5 OH Squats

*Rest as needed between movements & sets

 

Workout

10 min AMRAP:

  • 3 Squat snatches @ 70/55 kg – H – 75-80% of 1RM
  • 12 TTB

*Beginners do V-ups instead of TTB & 5 squat snatches (or snatch balances) with lighter weight

Friday 5 April

Warming Up

  • Running drills trainers choice
  • Game: Ratten & Raven

Conditioning – Murph

Running

  • 3 x 400 m run easy (RPE = 5), medium (RPE = 7), high (RPE = 9) pace

*Start a new set every 5 min – take note of your times

 

Workout

With a buddy:

2 RFT:

  • 400 m synchro run (try to hold medium pace)
  • 5-7 rounds Cindy IGYG RX = 7 rounds / Intermediate & beginners = 5

TC = 20 min

1 round Cindy = 5 pull ups & 10 push ups & 15 air squats

Beginners = 3 pull ups & 7 push ups & 12 air squats

Saturday 6 April

Mock Meet

 

Sunday 7 April

Warming Up

1-2 sets:

  • 10/10 leg swings
  • 10/10 shoulder circles back & front

Onto 1-2 sets:

  • 10/10 ATG split squat
  • 10 ring rows

 

Strength – Bulgarian split squat & inverted row

3-4 RFQ:

  • 6/6-8/8 Bulgarian split squats with 2″ eccentric
  • 6-8 inverted rows with 2″ eccentric

 

Workout

15-20 min EMOM for reps – depending on time left

  1. 20 m Yoke/farmer carry – H should take at least 30″
  2. 15/12 cal ski (I = 12/9 B = 9/6)
  3. 8-12 SB Squats
  4. 8-12 Line facing burpees
  5. Rest

*Choose challenging but sustainable numbers and try to hold these for all rounds.