plan een intake

Programming week 15

Monday 8 April

Warming Up

7 min AMRAP:

  • 5/5 lunge matrix
  • 6 seal pass throughs
  • 10 ring rows
  • 10 m bear walks

 

Gymnastics

3-4 RFQ:

  • 6/6 Skater squats (elevate floor if needed)
  • 45-60″ Hollow body hold / hollow body hang / support hold
  • 4-8 Ring or tricep dips on box

 

Workout

2 x 6 min AMRAP – 3 min rest between AMRAPs

  • 32 crossover SU or 64 SU
  • 9 wall balls or wall ball clusters (alternate per round)
  • 3 pull ups

*Aim for the same number of reps for each 6 min AMRAP. Sets are short and not in eachothers’ way so try to push the pace

Tuesday 9 April

Warming Up

1-2 sets:

  • 30″/30″ banded lat stretch
  • 10 downward dog to upward dog

 

Then with an empty barbell or PVC:

1-2 sets of:

  • high hang snatch pull
  • high hang muscle snatch
  • high hang power snatch
  • hang snatch pull
  • hang muscle snatch
  • hang power snatch

WL – Powersnatch

5 min EMOM

  • 3 power snatches – L

2 min rest/change weight

 

5 min EMOM

  • 2 power snatches – M

2 min rest/change weight

 

5 min EMOM

  • 1 power snatch – H

 

Workout

4 RFT

  • 12 deadlift high pulls @ 42.5/30 kg
  • 12 hang power snatches
  • 12 burpees over BB

TC = 12 min

I = 30/20

B = 20/15 & 3 rounds

Wednesday 10 April

Warming Up

  • 400 m jog & chat

1-2 sets:

  • 10 m bear walk
  • 10 m crab walk
  • 10 m inchworms
  • 10 m duck walk
  • 20 m plate walks holding 10-15 kg plate in front of chest with straight arms

 

Conditioning – Workout

3-4 RFT*

  • 400 m run
  • 20 double DB cleans @ 2 x 22.5/15 kg
  • 20 FR step back lunges
  • 20 double DB deadlifts
  • 100 m farmer carry

TC = 40 min

*If you finish round 1 before 10 min on the clock do 4 rounds

If weather is nice go outside

Thursday 11 April

Warming Up

1-2 sets:

  • 10 prone snow angels
  • 10 crab reaches

1-2 sets:

  • 5 walkouts with push up
  • 10 KB deadlifts

Strength: Bench press & Deadlift

Every 2 min x 8

  • Odd sets: 6-8 bench presses with 2″ eccentric
  • Even sets: 6-8 deadlifts with 2″ eccentric

*Beginners 8 reps, adv/int 6 reps

 

Workout

5 RFT

  • X cals machine*
  • 20 Russian KB swings
  • 12 HSPU or regular (HR) push ups

TC = 17 min

*Before starting the workout do a test to see how many cals you can row/ski/bike in 45″ at top speed. For example that might be 15 cals. Then stick with 15 cals for the workout

Friday 12 April

Warming Up

1-2 sets:

  • 10 banded pull aparts
  • 10 banded shoulder dislocates

Onto:

  • 1 set wrist warm up
  • 30″ wall facing HS hold

Gymnastics – HS skills

3 x 6 min practice

Set 1. HS kick ups & wall taps / HS free standing hold wall supported / Free standing HS hold

 

Set 2. HS shoulder taps with feet on a box / HS shoulder taps / HS walk for distance (buddy HS walks?)

 

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

 

Workout – Gymnastics chipper with a buddy – all IGYG

For time:

  • 60 TTB
  • 20 D- ball to/over shoulder @ 50/35 kg
  • 60 HSPU
  • 20 D- ball to/over shoulder
  • 60 (C2B) pull ups
  • 20 D- ball to/over shoulder

TC = 20 min

*You have 6.5 min per set. Choose numbers and weights accordingly

Intermediate = 50 reps and regular pull ups, 50/35 kg D-ball

Beginner = 60 reps of Toes to Rig or Leg raise, HR push up (make this tough enough so you cannot perform more than 5-7 reps in a row), jumping pull ups – 35/20 kg D-ball/SB

Saturday 13 April

Warming Up

  • 2 min machine

2-3 RFQ:

  • 10 kang squats
  • 5/5 Front rack opener & 20″ tricep stretch
  • 5 high hang clean pulls
  • 5 hang clean pulls

WL Cleans Strength / Accessory

3-4 RFQ:

  • 3-5 clean pulls
  • 3-5 front squats

*Rest as needed between movements & sets. Aim to go heavier than your 1 RM clean on these to get comfortable lifting heavier weights for this lift

 

Workout

4 x 2 min

  • 2-5 Squat cleans @ 70-90% of heaviest clean pull from first part

3 min rest & change weight on BB – 10-20% from last set

10 min EMOM:

  • 2-5 Squat cleans
  • 12/9 cal machine

Sunday 14 April

Warming Up

Running drills trainers choice

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 and try to improve from last week

 

Workout

2 RFT:

  • 400 m run (try to hold medium or fast pace if you can manage without blowing up)
  • 5-7 rounds Cindy RX = 7 rounds / Intermediate & beginners = 5

TC = 20 min

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

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

Beginners = 3 banded pull ups & 6 banded or incline push ups & 10 air squats