plan een intake

Programming week 14

Monday 3 April

Warming-up – 10 min

1-3 RFQ:

  • 5 10 m shuttle runs
  • 10 EB good mornings
  • 10 EB bent over rows

Powerlifting: deadlift – 20 min

  • Build up to a heavy (not max) 8RM in 3-4 sets

Then:

  • -10% and 3 x 8

*Rest as needed

 

Workout – 30 min

Benchmark Workout “Fight Gone Bad” 

3 Rounds For Total Reps in 17 minutes:

  • 1 min Wall Ball Shots (9/6)
  • 1 min Sumo Deadlift High-Pulls (35/25 kg) L
  • 1 min Box Jumps (60/50 cm)
  • 1 min Push Press (35/25 kg) L
  • 1 min Row (max calories)
  • 1 min Rest

*This workout is meant to be light and fast. Keep moving throughout the minute intervals. 

Tuesday 4 April

Warming-up – 10 min

  • 400 m easy jog

Then with an empty barbell:

  • 5 deadlifts
  • 5 deadlift high pulls
  • 5 front rack openers
  • 5 front squats
  • 5 high hang cleans
  • 5 hang cleans
  • 5 cleans

Weightlifting: clean – 15 min

Warm up weight for the cleans & determine what weight you are going to use for each set.

Talk strategy for the workout, what rep ranges/rest intervals etc.?

 

Workout – 35 min

For time:

Buy in: 400 m run

  • 5 cleans @ H weight
  • 20 bar facing burpees
  • 10 cleans @ M weight
  • 40 bar facing burpees
  • 20 cleans @ L weight 
  • 40 bar facing burpees
  • 10 cleans @ M weight
  • 20 bar facing burpees
  • 5 cleans @ H weight

Cash out: 400 m run

TC = 30 min

*Each set of cleans should take approximately 2.5 mins. That means one rep every 30″ for the heavy weight, 2 reps /30″ for the medium weight and 4 reps/30″ for the light weight.

*Athletes who struggle to load the bar heavy enough to meet the time domain due to technique limitations,  perform deadlift high pulls.

 

Wednesday 5 April

Warming-up – 10 min

2-3 RFQ:

  • 1′ machine
  • 10 banded shoulder dislocates
  • 20″ hollow body hang

Gymnastics: bar skills – 25 min

3-4 RFQ:

  • 5-10 kip swings
  • 30″ hollow body hold
  • 5-10 (B) kipping (half way) pull ups / (I) C2B (butterfly) pull up / (G) BMU
  • 30″ arch hold
  • 5-15 (B) knee raises / (I) leg raises / (G) TTB

*Rest as needed

 

Workout – 20 min

For time:

  • 50 devil presses 

At 0:00 and every 60″ :

  • perform 20 DU / 30 SU (max 15″)

TC = 9 min

G = 2 x 22.5 / 15 kg

I = 2 x 15 / 10 kg

B = 2 x 10 / 6 kg

Thursday 6 April

Warming-up

2-3 RFQ:

  • 5/5 Worlds greatest stretch
  • 10 kang squats with EB
  • 5 inchworms

 

Powerlifting: Back Squat – 20 min

6 x 90″:

  • 10 back squats @ 70%

 

Workout – 30 min

3-5 RFT:

  • 21 TTB / leg- or knee raise
  • 15 (burpee) box jump over
  • 9 (C2B) pull ups
  • 3 wall walks

TC = 20 min

*Goal is to get some gymnastics practice in. Avoid your heart rate going through the roof, keep moving at a sustainable pace.

Friday 7 April

Warming-up

Warming up Game: Cone Game

Then with an empty barbell: 

2-3 sets

  • 5-10 Behind the neck presses
  • 5 Drop snatch
  • 5 Snatch balance
  • 5 OH squat

Weightlifting: Snatch – 20 min

3-5 sets:

  • 1 snatch + 2 snatch balances + 3 OH squat (M)

Then:

  • Warm up snatch weight for the WOD.

This should be a challenging weight. No tng, work in fast singles.

 

Buddy workout – 30 min

10 min AMRAP:

  • 2-4-6-8-10-12- etc snatches (M) in IGYG
  • 10 kcal machine (both athletes do 10 kcal on their own machine)

5 min rest

10 min AMRAP:

  • etc. – 12-10-8-6-4-2 snatches (M-H)
  • 10 kcal machine

*Start where you finished and work the ladder back up 

*The goal is to finish back at 0 within the time cap. Challenge is to not blow up before that point.

Warming-up – 10 min

2-3 RFQ

  • 10 scap pull ups into 10″ dead hang
  • 10 ring rows
  • 5 walkouts with push up

Gymnastics: strength – 20 min

12 min EMOM alternating:

5 strict pull ups

5 SHSPU

*Find a version that enables you to do just 5 reps BEFORE starting the EMOM. To some that means doing the pull ups weighted, to others that may mean getting a band. Scale SHSPU to (deficit) pike push ups.

 

Workout – 25 min

3 RFT – score is your slowest round:

  • kcal echo bike
  • 10 m walking lunge 
  • 10 burpees over DB’s

*Start a new set every 5 min

*This should be an all out sprint, no pacing and if the rest feels too long you’re moving too slow with not enough load.

*Weight: RX = 2 x 22.5 / 15 kg – I = 2 x 15 / 10 – B = 2 x 10 / 6

* Kcal: RX = 15/12, I = 12/9, B = 9/6

Sunday 9 April

Warming-up – 10 min

2-3 RFQ:

  • 1′ machine
  • 5-10 pike push ups
  • 10 plank to downward dogs

Strength: Strict Press – 20 min

  • Find your 8RM

Then:

  • -10% and 4 x 8

*Rest as needed

 

Workout – 30 min

5-10-15-20-25-20-15-10-5 reps of:

  • DB alt snatches 
  • BB Thruster 
  • Calorie machine

TC = 22 min

*You need to complete 17 reps per min to complete all reps within the time cap – figure out a weight that enables you to do this.

*RX = 22.5/15 kg DB, 35/25 kg BB

*I = 15/10 kg DB, 27.5/20 kg BB

*B = 10/6 kg DB – 20/15 kg BB