plan een intake

Programming week 17

Monday 24 April

Warming-up – 10 min

  • 3 x 45″ duck walk tags

Then 5 min AMRAP:

  • 5/5 worlds greatest stretch
  • 10 EB good mornings
  • 10 EB back squats

 

Powerlifting: back squats – 20 min

  • 5 x 8 back squats @ 70%

2 min rest between sets

*Use this training as an opportunity to experiment with the strongest position for your barbell, high/low bar.

 

Accessory – 30 min

3 RFQ:

  • 10 BB box step ups using 50% of the last weight used in the first part
  • 10 box jumps
  • 10/10 DB death marches (M-H)
  • 10 DBL DB snatches (M-H)

*Try to minimise rest between exercise 1&2 and 3&4.

Tuesday 25 April

Warming-up

  • 400 m jog

Then 2 sets:

  • Snatch grip deadlifts
  • Snatch grip high pulls
  • Snatch grip behind the neck presses
  • Snatch balances

 

Weightlifting: Snatch – 30 mins

Focus: finding perfect positions in the pull phase of the snatch 

  • 2 x 3 paused high hang snatch pull (pause in high hang position)
  • 2 x 2 paused hang snatch pull (pause on knee & high hang)
  • 2 x 2 paused snatch pull from floor (pause at start, on knee & high hang position)

Use each pause to check an correct your position if necessary

Then onto:

  • 3 x 3 high hang snatches
  • 3 x 3 hang snatches
  • 3 x 3 full snatches

Build the weight as you start further down the leg. Keep focussing on finding perfect positions

 

Workout – 15 min

20-15-10-5-3 reps of

  • Snatches (L)
  • Burpees over the bar

TC = 9 min

B = 15/20 kg

I = 25 / 35 kg

RX = 35/50 kg

RX+ = bar facing burpees

Wednesday 26 April

Warming-up

5 min AMRAP:

  • 10 EB pull aparts & shoulder dislocates
  • 30″ HS hold / HS kick ups
  • 5-10 (HR) push ups
  • 5 inchworms

 

Gymnastics: skills: HSPU – 30 min

3-4 RFQ:

  • 30″ headstand (advanced: free standing)
  • 5 negative HSPU (advanced: SHSPU, no HS? HS kick ups)
  • 5 kipping drill against wall (advanced: 5-10 strict pull ups)
  • 60″ HSPU attempts / pike push ups if no HS / advanced: 5-10 (deficit) HSPU

*Rest as needed between sets & movements

 

Gymnastics strength accessory – 15 min

3 RFQ:

  • 5-10 (harder: deficit) push ups
  • 5-10 chest to bar pull ups (easier: on low bar in rig)
  • 5-10 strict ring dips (easier: parallel bar dips)

*Find a version that enables you to do minimum 5 and max 10 reps.

Thursday 27 April – King’s Day

Warming-up – 10 min

  • 3 x 45″ Farmers & lumberjacks game

 

WOD prep – 10 min

Choose your friends and talk strategy

 

Workout – 30 min

In teams of 3 –

2RFT:

  • 56 synchro burpee shuttle runs (5.6 m shuttle runs)
  • 56 buddy wall balls 
  • 56 synchro pull ups

Cash out:

  • 56 kcal echo bike / 90 kcal Assault bike

TC = 30 min

 

Finisher – 10 min

  • Losing teams carry the winners 1 round around the parking lot like the kings/queens they are ;)

*Our king is turning 56 today, so you have him to thank for todays’ number of reps. Movements have to be synchronised with 2 team members, so one person rests at any time. Switch whenever you want but 2 people need to be in sync for the rep to count. It’s 56 synchronised reps so 112 in total per duo.

*RX+ option is to work with 3’s so the whole team has to rest and work at the same time. 

Friday 28 April

Warming-up – 10 min

2-3 RFQ:

  • 1′ machine
  • 3-5 EB deadlifts
  • 3-5 EB high hang cleans
  • 3-5 EB front squats
  • 3-5 EB OH press

WOD prep – 10 min

  • Warm up weight for DT
  • Talk strategy

Workout – 40 min

“Seedy”

For Time (with a Partner):

  • 7 – 6 – 5 – 4 – 3 – 2 – 1 rounds of Cindy

Between each set:

  • 2 rounds DT

TC = 40 min

1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats

1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads

*Flow: 7 rounds Cindy, 2 rounds DT, 6 rounds Cindy, 2 rounds DT etc. 

*RX = 70/50 kg, I = 50/35 kg, B = 30/20 kg

Saturday 29 April

Warming-up

  • 400 m run

Then 2-3 sets:

  • 5/5 KB around the worlds
  • 5-10 scap push ups into 5-10 push ups

 

Powerlifting: Bench press – 25 min

  • Build to a heavy 8RM
  • Then -10% and do 2 x 9 reps
  • -10% and do 2 x 10 reps

*Rest as needed between sets

 

Accessory – 20 min

3 RFQ:

  • 5-10 D-ball deadlifts
  • 2-3 legless ropeclimbs or 5/5 rope rows
  • 2 x 10 m Sledge push using arms only
  • 2-3 legless ropeclimbs or 5/5 rope rows
  • 5-10 D-ball deadlifts

Athletes who cannot deadlift the 35 kg D-ball use heavy DB’s

Sunday 30 April

Warming-up – 

5 min AMRAP

  • 1′ machine
  • 20″ HB hold
  • 10 scap push up

 

Gymnastics: strength / skill – 15 min

Spend 15 min working your way through each movement. Determine sets/reps.

 

Benchmark workout “Angie” – 30 min

For time:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

TC = 30 min