plan een intake

Programming week 15

Monday 7 April

Warming Up

  • 400 m jog & chat

2 RFQ:

  • 5/5 Banded Lat Raises
  • 30″ Active Hang (10 Kip Swings for round 2)
  • 10 Seal Pass Throughs
  • 30″ Plank Hold (HS Hold round 2)

Conditioning

Prep: do a test round of all movements except for the run

Workout

Start a new set every 7 min x 4

  • 400 m Run
  • 21 TTB or V-ups
  • 15 Goblet Squats @ 2 x 22.5/15 kg
  • 9 (S)HSPU/Push Ups

*Aim for at least 2 min rest in each interval. Scale numbers up or down accordingly

Tuesday 8 April

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 RFQ:

  • 8/8 BB Step back lunges
  • 8/8 Staggered Stance DB Romanian Deadlifts

*Take as much rest as needed between sets. The goal is to work close to, or at failure.

Workout

16 min AMRAP

  • 1 Wall Walk
  • 2/2 SA DB OH Squats @ 22.5/15 kg
  • 3 C2B Pull Ups / Pull Ups
  • 4 Clusters @ 2 x 22.5/15 kg
  • 5 Pull Ups / Ring Rows

*Short sets but all shoulders and a long time domain. Start slower than you want.

Wednesday 9 April

Warming Up

1-2 RFQ:

  • 5 Walkouts With Heel Tap
  • 10/10 Banded Lat Pull Downs
  • 30″ HS hold (back or wall facing)
  • 60″ Machine

Gymnastics – Com / Inv

6 min EMOM

  • Even: 7-15 Leg Raise / (Alt) TTB
  • Odd: 5-7 SHSPU/ (Elevated Feet) Pike Push Ups

Rest 2 min

Then another 6 min EMOM:

  • Even: 10-15 (Alt) V-ups
  • Odd: 5-7 (deficit) KHSPU / 2-3 Negative HSPU or HS hold

*Rest as needed

Workout

2 ON’ / 2′ OFF x 6

  1. 20 DB Snatches into AMRAP Cals Ski
  2. 12 Burpees over rower into AMRAP Row
  3. 20 Wallballs into AMRAP Echo/Assault Bike

Thursday 10 April

Warming Up

2 RFQ:

  • 5 SA KB Deadlifts R straight into 20 m KB Suitcase Carry
  • 5 SA KB Deadlifts L straight into 20 m KB Suitcase Carry
  • 10/10 Bird Dogs

*Take a heavier KB for round 2

Strength

For quality:

6-5-5-4 reps of:

  • Deadlifts

Then 2-3 RFQ:

  • 8 Barbell Romanian Deadlifts
  • 8 Barbell Bent Over Rows

Workout

Fartlek training

  • 15 min: 45″ easy/jog & 15″ run @ 75%

RX = 15 min 45″ easy/jog & 15″ run @ 75%

I = 4 min 45″ easy/jog & 15″ run / 1 min easy jog x 3

B = 4 min 45″ easy/jog & 15″ run / 1 min rest x 3

Friday 11 April

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

Onto 1 RFQ:

  • 3 x 1 Tall Power Clean & 1 Front Squat
  • 3 x 1 High Hang Power Clean & 1 Front Squat
  • 3 x 1 Hang Power Clean & 1 Front Squat
  • 3 x 1 Power Clean Clean & 1 Front Squat

Weightlifting – Clean Complex

Work up to a heavy:

  • 3 Power Cleans & 3 Front Squats & 3 STOH

Then onto:

  • 2 Power Cleans & 2 Front Squats & 2 STOH

Then onto:

  • 1 Power Clean & 1 Front Squat & 1 STOH

*Keep building weight over all sets. Move to the next complex if form starts to deteriorate.

Workout

For time:

  • 100 DU synchro
  • 80 TTB or Buddy Sit Ups IGYG – buddies alternate each sit up
  • 60 D-ball / SB Squats IGYG
  • 40 Box Jumps synchro
  • 20 D-ball to Shoulder with Hand Release YGIG

TC = 22 min

Saturday 12 April

Mock Meet & Lift Off 

No group classes except yoga, come cheer our athletes on!

Sunday 13 April

Warming Up

  • 400 m jog & chat

2 RFQ:

  • 30″ Arch Hold
  • 30″ Hollow Body Hold
  • 10 Scapula Pull Ups
  • 10 Scapula Push Ups

2 RFQ:

With Light DBs:

  • 9 Deadlifts, 6 Hang Cleans, 6 Strict Presses

*Take a heavier set for round 2

Conditioning

Start a new set every 7 min x 6

  • 400 m Run
  • Odd Sets: 2-3 Rounds Cindy
  • Even sets: 2-3 Rounds DB DT

RX = 3 rounds & 2 x 22.5/15 kg DB

I = 3 rounds & 2 x 15/10 kg

B = 2 rounds & 2 x 10/7.5 kg

*Choose a version that enables you to rest at least 90″ each round

1 Round DT = 12 Deadlifts, 9 Hang Cleans, 6 STOH