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Programming Week 17

Monday 20 April

Warming Up

2 RFQ:

  • 5/5 Samson Stretches
  • 10 Slow Squats (3″ down) with OH Reaches at bottom (alternating arms is easier)
  • 5 Walkouts with Push Up

 

Strength – Front Squat / Push Up Waves

2 min Squats / 1 min 5-15 Push Ups

  • 3 Front Squats @ 80%
  • 2 Front Squats @ 85%
  • 1 Front Squat @ 90%
  • 3 Front Squats @ 82.5%
  • 2 Front Squats @ 87.5%
  • 1 Front Squat @ 92.5% or <

 

*Flow: Set a timer for every 2 & 1 min. 2 min interval: 3 front squats, 1 min interval: 5-15 push ups, 2 min interval: 2 front squats, 1 min interval: 5-15 push ups. Choose a number of push ups so that the final 2-3 reps feel like RPE 8-9. Stick with the same number for all 6 sets, even if that means breaking them up at some point. If you don’t know your percentages, aim to work close to failure and just make sure the second set of 5, 3 and 1 is heavier than the first.

 

Short Intervals

  • 400 m easy jog / running drills

 

Into 4 rounds of:

  • 30″ Jog/Walk / 30″ Medium / 30″ Fast

Rest 2 min & repeat one more time

Tuesday 21 April

Warming Up

2 RFQ:

  • 15 Cal Machine
  • 15 Air Squats
  • 10 Alternating Lunge Steps
  • 5 Down Ups

 

Conditioning – Endurance

3 RFT:

  • 500/450 m Row/Ski or Bike distance x 2.2
  • 60 Wall Balls
  • 500/450 m Row/Ski
  • 40 Box Step Overs with Wall Ball
  • 500/450 m Row/Ski
  • 20 Burpee Box Jump Overs

TC = 40 min

 

I = 450/400 m

B = 400/350 m – Down ups

*Aim to work at a consistent 65-80% pace and minimise rest to max 5-10″. Better to work slower without stopping than to work faster and having to take 20-30″ breaks.

Wednesday 22 April

Warming Up

2 RFQ:

  • 10 Glute Bridges
  • 10/10 SA OH Pallof Presses

Into 2 RFQ:

  • 10 RDL’s with empty Barbell
  • 10 OH Plate presses

 

Strength – Deadlift / Strict Press

3-3-2-2 reps of

  • Deadlifts

Alternate with:

  • 3 Strict Presses

 

*Final training before the retest! Use this training to figure out what you’ll be aiming for next week.

 

Strength – Accessory

12 min AMRAP:

  • 12-20 Hamcurls on bench with DB
  • 20 KB Drag Throughs

*Keep alternating between both movements with minimal rest. Aim to build weight over all sets.

 

Straight into:

7 min AMRAP:

2-4-6-8-10-12-ETC

  • Strict Pull Ups

1-2-3-4-5-6-ETC

  • Wall Walks
  • SB to Shoulder*

*Use the heaviest SB you can handle

Score = all reps x weight of SB

Thursday 23 April

Warming Up

  • BB & Mobility trainer’s choice

 

Weightlifting Technique

3-5 RFQ:

  • 1 Clean Deadlift & 1 Hang Clean

Into 3-5 RFQ:

  • 1 Clean – if you’re having a good day, work up to a max

 

Workout

Start a new set every 5 min x 3-4

  • 20/18 Cal Machine
  • 3 Heavy Cleans – aim for 80% of your highest lifted weight in the first part
  • 20 TTB

I = switch cleans & machine & 18/16 Cals & 18 Leg Raises

B = switch cleans & machine & 16/14 Cals & 16 V-ups

*Today’s challenge is strength & skills under fatigue. If you are comfortable with the movements, challenge yourself on the weight of the BB & aim to stay unbroken on the TTB.

*Score is your fastest round

Friday 24 April

Warming Up

  • 400 m Jog & Chat

Into 2 RFQ:

  • 15 Plate GTOH
  • 10 Buddy Burpees

 

Conditioning – Long Intervals

4 min ON / 4 min OFF x 4

  • 400 m Buddy Run (hold a rope between you both)
  • 25 Synchro alternating DB Snatches @ 1 x 20/15 kg
  • Max Synchro Burpees

*Score = Best round – so highest number of burpees done in one set

*Find a partner that has the same running skills/strength as you do. If that is not possible, alternate full rounds. In that case the score is the average of both athletes.

Saturday 25 April

Warming Up

7 min AMRAP:

  • 10/10 Banded Lat Pull Downs
  • 10 Ring Rows
  • 10 Cal Ski at high Resistance
  • 10 Banded Arch to Hollows

 

Gymnastics

3-4 RFQ:

  • 30″ Support hold on top of rig
  • 3-5 Jumping BMU / 1-5 (Banded) BMU
  • 60″ Hollow Body Hold

 

Strength – Accessory

For time with a partner:

P1:

  • BB/DB Farmer Hold – whatever item isn’t being used

P2:

3 RFT

  • 40 BB Romanian Deadlifts @ 80/60 kg BB
  • 15 m DBL DB Farmer Hold Walking Lunges @ 2 x 20/15
  • 15 m DBL DB Front Rack Hold Walking Lunges @ 2 x 20/15
  • 15 m DBL DB Overhead Hold Walking Lunges @ 2 x 20/15

TC = 20 min

*Rules: reps only count when all DBs & Barbell is held off the floor. – only farmer hold is allowed.

*Use 5 m Lanes

I = 60/40 kg BB & 2 x 15/10 kg

B = 40/30 kg BB & 2 x 10/7.5 kg

Sunday 26 April

Warming Up

1-2 RFQ:

  • 5/5 Hip Airplanes
  • 5/5 Front Rack Stretch

Into 2 RFQ:

  • 5 Walkouts with Heel Tap
  • 5 Kang Squats

 

Strength – Front Squat / Push Up Waves

2 min Squats / 1 min 5-15 Push Ups

  • 3 Front Squats @ 82.5%
  • 2 Front Squats @ 87.5%
  • 1 Front Squat @ 92.5%
  • 3 Front Squats @ 85%
  • 2 Front Squats @ 90%
  • 1 Front Squat @ 95% or <

 

*Flow: Set a timer for every 2 & 1 min. 2 min interval: 3 front squats, 1 min interval: 5-15 push ups, 2 min interval: 2 front squats, 1 min interval: 5-15 push ups. Choose a number of push ups so that the final 2-3 reps feel like RPE 8-9. Stick with the same number for all 6 sets, even if that means breaking them up at some point. If you don’t know your percentages, aim to work close to failure and just make sure the second set of 5, 3 and 1 is heavier than the first

 

Short Intervals

  • 400 m easy jog / running drills

Into:

  • 2 x 200 m / 30” rest
  • 2 x 400 m / 1 min rest
  • 2 x 600 m / 1.5 min rest

TC = 18 min