Programming week 16

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