Programming week 16 - Eindhoven Gym

Monday 15 April

Warming Up

1-2 sets:

10/10 leg swings
10/10 straddle fold with OH reach
1-2 sets of:
10 push ups
10 pull ups

Strength – Bulgarian split squat & inverted row

Every 2 min x 8

Odd sets: 6/6-8/8 Bulgarian split squats with 2″ eccentric
Even sets: 6-8 inverted rows with 2″ eccentric

Workout

5 x 40″ on / 20″ off

36 DU/SU into AMRAP devil press

Rest 2 min

5 x 40″ on / 20″ off

200/150 m row into AMRAP wall balls

Rest 2 min

5 x 40″ on / 20″ off

8 box jump overs into AMRAP Russian KB Swings

Tuesday 16 April

Warming Up

7 min AMRAP:

60″ machine
20″/20″ ankle stretch to wall
10 narrow stance squats
5 walkouts with push up

Gymnastics

3-4 RFQ:

12 Pistol squats – lateral box step ups / pistol squats with heel elevated / pistols UB without touching floor between reps
60-90″ Hollow body hold / hollow body hang / support hold
5-10 Ring or tricep dips on box

Workout

Buy in: 150 DU / 300 SU TC = 3 min

3 RFT:

6 alt DB Snatches @ 1 x 30/22.5
7.5 m OH walking lunges L
6 alt DB snatches
7.5 m OH walking lunges R @ 1 x 30/22.5

Cash out: 150 DU / 300 SU (stick with the same number you completed for the buy in)

TC = 18 min

*DB should feel heavy today

I = 1 x 22.5/15 kg

B = 1 x 15/10 kg

Wednesday 17 April

Warming Up

TABATA:

Odd sets: plank hold
Even sets: down ups

Then with an empty barbell:

5/5 FR openers
5 tall cleans
5 muscle cleans
5 power cleans
5 front squats
5 strict presses
5 push presses

WL – Power Clean & Jerks

5 min EMOM

3 power clean & jerks – L

2 min rest/change weight

5 min EMOM

2 power clean & jerks – M

2 min rest/change weight

5 min EMOM

1 power clean & jerk – H

Workout

10 min AMRAP

3 power cleans (using same BB as from last EMOM)
9 burpees over BB

Thursday 18 April

Warming Up

400 m jog & chat

Then 1-2 sets:

10 m duck walk
10 m crab walk
10 m bear walk
10 m inchworm

Conditioning – not Murph

Talk strategy & get stuff ready

Workout

8 min AMRAP

12 DBL DB FR squats
12 FR step back lunges
100 m OH carries

4 min rest

8 min AMRAP

10 DB Thrusters
10 alt OH step back lunges
100 m FR carries

4 min rest

8 min AMRAP

8 DB Clusters
8 OH step back lunges
100 m farmer carries

*Go for medium weight DBs, maybe your first set is UB, but sets 2-3 definitely not.

Friday 19 April

Warming Up

1-2 sets of:

5 inchworms
10 glute bridges
5/5/5/5 banded lat pull down
10/10 banded lat raise

Strength: Bench press & Deadlift

Every 90″ 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

2-3 RFT

10 (legless?) Rope climbs IGYG
60 buddy wall balls
30 TTB synchro
60 Box jumps IGYG

TC = 22 min

*Beginners do 3 floor climbs per RC or commando pull ups, leg raises or TTR

Saturday 20 April

Warming Up

2 min skipping SU/DU

1-2 sets:

10 seal pass throughs
10 ring rows
10 sit ups
10 air squats

Gymnastics – Rope skills

5 x 60″ on / 30″ off

SU
Reverse SU
Crossover SU
DU
Crossover DU

Workout

20 min AMRAP

1-2-3-4-5-6-etc

Rounds Cindy

10-20-30-40-50-60-etc

DU/crossover SU/DU*
V-ups

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

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

Beginners = 5 ring rows or 3 banded/jumping pull ups & 6 incline push ups & 10 air squats

Each set, add 1 round Cindy and 10 DU’s & V-ups

*Choose the skill that is challenging but doable.

Sunday 21 April

Warming Up

1-2 sets

10 banded pull aparts
10 shoulder dislocates

1-2 sets:

5 behind the neck presses
5 OH squats
5 sots presses
5 drop snatches

WL Snatch Accessory / Strength

3-4 RFQ:

2-3 snatch balances
2-3 OH Squats

*Work up to a challenging weight and then aim for 3-4 worksets with that weight. Athletes limited by strength, can perform more reps with lighter weight

Workout

4 x 2 min

2-3 Squat snatches @ 70-90% of heaviest snatch balance from first part

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

10 min EMOM:

2-5 Squat snatches
12/9 cal machine