plan een intake

Programming week 16

Monday 14 April

Warming Up

1-2 RFQ:

  • 5/5 Squat & Reaches
  • 10/10 Lateral Reaches

1-2 RFQ:

  • 10 Plate GTOH
  • 10 Plate Goblet Squats with a 30″ Hold at the final rep
  • 30″ Deadhang

1-2 RFQ:

  • 5-10 EB Thrusters

Strength

  • Build up to a heavy 6RM thruster

Start a new set every 3 min x 4

  • 6 Thrusters
  • 6 Pull Ups (use weights/bands)

Workout

For time:

  • 100 Alt DB Snatches @ 1 x 22.5/15 kg
  • 100/90 Cal Machine

TC = 16 min

*To make the timecap you will need to complete 15 Snatches and 12 Calories per min on average.

*Divide anyway you like

I = 1 x 15/10

B = 1 x 10/7.5

Tuesday 15 April

Warming Up

1-2 RFQ:

  • 10/10 Elbow Exorotations with light weight
  • 10 Bent Over Flyes with straight arms

1-2 RFQ:

  • 10 Scapula Pull Ups / 10 Kip Swings
  • 10 Scapula Push Ups / 6 point-burpees

1-2 RFQ:

  • 5-10 (half) Kipping/Butterfly Pull Ups
  • 5 -3 point burpees

Gymnastics – Pull / Con

6 min EMOM

  • Even: 3-4 BMU / 7-14 (C2B) Pull Ups
  • Odd: 5 Superfast Burpee Box Jump Overs

Rest 2 min

Then onto another 6 min EMOM:

  • Even: 7-14 Ring Rows / Pull Ups
  • Odd: 7 Superfast Box Jump Overs

Workout

Buy in: 100 DU

5 RFT:

  • 20 TTB
  • 10 Box Step Ups @ 2 x 22.5/15 kg

Cash out: 100 DU

TC = 15 min

*Aim for 2 min rounds – Scale reps & weights accordingly

I = 50 DU or 2 min practice / 15 (alt) TTB & 2 x 15/10 kg

B = 75 SU or 2 min practice / 10 Leg Raises & 2 x 10/7.5 kg

Wednesday 16 April

Warming Up

2 RFQ:

  • 5/5 Reverse Lunge with Knee Raise*
  • 5/5 Single Leg Romanian Deadlift*
  • 5 Down Ups

*Use weight for round 2

Strength

3-4 RFQ:

  • 6/6 Barbell 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

  • 1 x 100m run / 100 m walk
  • 1 x 200m run / 200 m walk
  • 1 x 300m run / 300 m walk
  • 1 x 200m run / 200 m walk
  • 1 x 100m run / 3-5 minute rest
  • 1 x 500m run at 85%

Thursday 17 April

Warming Up

  • 10 PVC Shoulder Dislocates
  • 10 Giant Circles
  • 10 PVC OH Squats

Then with PVC or EB:

  • 3 x 1 Tall Power Snatch & 1 OH Squat
  • 3 x 1 High Hang Power Snatch & 1 OH Squat
  • 3 x 1 Hang Power Snatch & 1 OH Squat
  • 3 x 1 Power Snatch & 1 OH Squat

Weightlifting – Snatch Complex

Work up to a heavy:

  • 3 Power Snatches & 3 OH Squats & 3 Hang Squat Snatches

Then onto:

  • 2 Power Snatches & 2 OH Squats & 2 Hang Squat Snatches

Then onto:

  • 1 Power Snatch & 1 OH Squat & 1 Hang Squat Snatch

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

Workout

16 min AMRAP:

  • 3 Wall Walks
  • 4 D-ball to Shoulder (alternate sides)
  • 5 D-ball Squats
  • 20/18 Cal Machine

Friday 18 April

Warming Up

1-2 RFQ:

  • 5/5 SL Glute bridges
  • 5 inchworms

Then with an empty barbell:

1-2 RFQ:

  • 5 Good Mornings
  • 5 Bent Over Rows
  • 5 Back Squats

Strength

For quality:

5-4-4-3 reps of:

  • Deadlifts

Then 2-3 RFQ:

  • 6 Barbell Romanian Deadlifts
  • 6 Barbell Bent Over Rows

Workout

With a buddy for time:

  • 50 Clusters IGYG @ 70/50 kg
  • 50 Synchronised Bar Facing Burpees
  • 50 Clean & Jerks IGYG @ 70/50 kg

TC = 18 min

I = 2 Rounds of

  • 22 Clusters @ 60/40 kg
  • 22 Sync Bar Facing Burpees
  • 22 C&J @ 60/40

B = I option with 30/20 kg BB

Saturday 19 April

Warming Up

4 min AMRAP:

2-4-6-8-10-etc

  • Calories Machine
  • Line Facing Burpees

*Flow: 2 Calories, 2 Burpees, 4 Calories, 4 Burpees etc.

Then 2 RFQ:

  • 10 A-Squats
  • 10 DB Snatches
  • 10 Wall Balls

Conditioning

Start a new set every 5 min x 8:

1:

  • 500/450 m Row
  • 20 Wall Balls

2:

  • 100 DU or 100 heavy rope SU
  • 20 Line Facing Burpees over Rope

3:

  • 1K/900m Air Bike
  • 20 A-Squats

4:

  • 500/450 m Ski
  • 20 DBL DB Snatches

*The goal is to work for max 3 min and rest for 2. Scale numbers up or down to accommodate this

Sunday 20 April

Easter Egg Hunt