Programming week 16 – Eindhoven Gym

Monday 17 April

Warming – Up

2-3 sets:

hip opener stretch
front rack stretch
10 EB good mornings
10 EB front squats

Weightlifting: front squats – 20 min

6 x 2′:

10 front squats (2 RIR)

Workout – 30 min

Every 3 mins x 6

Sets 1 & 4: 15/12 kcal ski erg & 6 devil presses (M)
Sets 2 & 5: 18/14 kcal row & 12 box jumps
Sets 3 & 6: 12/8 kcal echo bike & 15 wall balls

Goal is to move for max 2′ per 3 min interval, 1′ on the erg max and 1′ on the second movement. Scale numbers up or down accordingly.

Tuesday 18 April

Warming-up

5 min AMRAP:

30″ hollow body hold
30″ arch hold
10 shoulder dislocates
10 banded pull aparts

Gymnastics: skill – kipping pull up – 15 min

Spend 10 min walking members through a proper kip using the hip pop rather than a “kick in the air”

Workout – 40 min

32 min EMOM – 8 rounds

5-10 C2B (kipping) pull up
50 Double Unders / 30″ practice
5-16 TTB
40″ machine easy pace

*32 mins of gymnastics practice. Choose numbers that feel really easy at the start but which will start to feel tough as you fatigue. Focus on finding proper positions every set. Quality over quantity. Better to do fewer reps, but pretty ones than to do big sets and fry your shoulders at set 4.

Wednesday 19 April

Warming-up

2-3 RFQ:

1′ machine
10 EB strict press
10 EB step back lunges

Weightlifting: split jerk – 25 min

Work in pairs & spend some time finding the correct foot position in the split jerk: step into correct foot position / jump into position / add barbell

Then in 15 mins:

Build to a heavy 5RM split jerk (not max) – focussing on finding correct foot position consistently

Workout – 25 min

3 RFT:

10 double DB cleans
10 m front rack carry
10 double DB front rack box step ups
10 m front rack carry
10 STOH
10 m front rack carry
10 front squats

*Every time the DB go below your shoulder ie: out of the front rack, before finishing the sequence: 3 burpees. This should happen at least once, otherwise the KB/DB’s aren’t heavy enough

*RX+ option: Use a heavier weight each set

*Rest as needed between sets

Thursday 20 April

Warming-up

2-3 RFQ:

10 goodmornings
10 lateral lunge steps
5 inchworms

Powerlifting: deadlift – 30 min

Warm up in 3-4 sets to a 6RM deadlift

Then:

1 x 6 @ 6RM weight
– 10% and do 2 x 7
– 10% and do 2 x 8
– 10% and do 1 x 10

Accessory – 15 min

3 RFQ:

40 m D-ball/SB bearhug walk (H)
10 D-ball/SB squats (H)
10 m sledge pull (H)

Friday 21 April

Warming-up

5 min AMRAP:

3/3 lunge matrix
20″ plank
5 down ups

Weightlifting : Split squats – 25 min

3-4 RFQ:

8/8 Bulgarian split squats DBL DB (H = don’t go easy here, you should really need the 2′ rest!)
20″/20″ Copenhagen plank
2′ rest

Buddy workout – 25 min

6 RFT with a buddy:

30″ D-ball hold
5-10 D-balls over yoke
250 m row / 200 m ski

Alternate full rounds. Pick a number of D-ball over yoke that enables you to complete each round within 2.5 mins

TC = 15 min

Saturday 22 April

Warming-up

5 min AMRAP:

45″ machine
20 m double KB OH walk
10 goblet squats

Gymnastics: skills / WOD prep – 10 min

Walk through every movement

Decide on scaling options

Workout – Fun chipper – 35 min

40 cal machine
40 HSPU / sc HR push ups
40 wall balls
40 cal machine
40 (weighted) sit ups
40 TTB / knee raise
40 cal machine
40 DB deadlifts
40 DB snatches
40 cal machine

TC = 30 min

You have 3 min per machine and 3 min per exercise – scale numbers accordingly

Sunday 23 April

Warming-up

400 m easy jog

Then:

Barbell warm up for a clean

Weightlifting: clean technique – 30 min

Focus: finishing the pull

Build to a heavy 1 high hang clean pull + 1 hang clean pull + 1 low hang clean pull + 1 clean pull

Then onto:

heavy 1 clean pull + 1 clean

Then onto:

heavy 2 cleans

Workout – 15 min

For time:

30 Cleans (M)
30 Ring dips

TC = 8 min

*Divide anyway you like – eg you can do 5 cleans, 5 dips x 6 or 30 cleans and then 30 dips. Up to you!

*Keep focussing on full extension even if the pace goes up