plan een intake

Programming week 17

Monday 22 April

Warming Up

  • Running drills trainers choice

1-2 sets:

  • 5/5 shoulder circles
  • 10 scap pull ups
  • 10 scap push ups
  • 5 downward dogs to upward dogs

Conditioning – Murph

2 sets of (TC= 10 min):

  • 200 m run & 200 m recovery walk back
  • 5 pull ups, 10 push ups, 15 air squats

Rest 2 min 

2-3 sets of (TC = 15 min):

  • 400 m run
  • 10 pull ups, 20 push ups, 30 air squats
  • 1 min rest between sets

Rest 2 min 

1 set of (TC=16 min):

  • 800-600 m run
  • 20 pull ups, 40 push ups, 60 air squats
  • 800-600 m run

*Today we practice shorter versions of Murph. Beginners do 2 sets, more advanced athletes 3 in the second part. You have about 2 min per 400 m distance run and 1 min per 5 pull ups, 10 push ups & 15 air squats. If these timecaps seem tight, adjust the numbers. Beginners can scale pull ups to jumping pull ups or ring rows and push ups to an incline or banded push up.

This workout should be done outside to keep timecaps manageable so let’s hope the weather is nice :) If you stay inside cut the distances shorter to account for stairs and hallway. Athletes who cannot run replace the run for echo bike (30 cals per 400 m) or rowing (distance x 1.2).

Tuesday 23 April

Warming Up

1-2 sets:

  • 10/10 leg swings
  • 10/10 shoulder circles back & front

Onto 1-2 sets:

  • 10/10 ATG split squat
  • 10 ring rows

 

Strength – Bulgarian split squat & inverted row

Every 90″ x 8

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

 

Workout

4 RFT

  • 15 Ring dips
  • 15 DB deadlifts @ 2 x 22.5 / 15 kg
  • 15 calorie machine
  • Rest 1 min

TC = 20 min

Wednesday 24 April

Warming Up

1-2 sets:

  • A, T, Y prone raises
  • 10 banded lat pull downs

Onto 1 set:

  • Wrist warm up
  • 30-60″ wall facing HS hold

 

Gymnastics – HS skills

3 x 6 min practice

Set 1. HS kick ups & wall taps / HS free standing hold band in rig supported / Free standing HS hold (on paralettes)

Set 2. HS walks around the box / HS plate step on/offs / HS quarter turns

Set 3. 3-6 Wall walks – rest 60″ between sets

 

Workout

3 RFT

  • 400 m run
  • 20 HSPU / pike push ups / HR-push ups
  • 15 SB squats

TC = 18 min

Thursday 25 April

Warming Up

1-2 sets:

  • 30″/30″ banded lat stretch
  • 10 downward dog to upward dog

Then with an empty barbell or PVC:

1-2 sets of:

  • high hang snatch pull
  • high hang muscle snatch
  • high hang power snatch
  • hang snatch pull
  • hang muscle snatch
  • hang power snatch

WL – Powersnatch

5 min EMOM

  • 3 power snatches – L

2 min rest/change weight

 

5 min EMOM

  • 2 power snatches – M

2 min rest/change weight

 

5 min EMOM

  • 1 power snatch – H

 

Workout

For time:

  • 50 devil clean & press @ 2 x 20/12.5 kg – M-L
  • 50 box step-overs @ 2 x 20/12.5 kg – M-L

TC = 10 min

*Divide reps anyway you want

Intermediate = 45 reps of each @ 2 x 12.5/7.5

Beginner = 40 reps of each @ 2 x 7.5/5 kg – no weights for BSO

Friday 26 April

Warming Up

  • 400 m jog & chat

Then 1-2 sets:

  • 10 seal pass throughs
  • 8/8 external elbow rotations
  • 10 scap pull ups
  • 10 scap push ups

 

Conditioning – Murph

Workout with a buddy:

3-4 RFT:

  • 400 m synchro run
  • 25 (buddy) pull ups IGYG
  • 50 push ups IGYG
  • 75 air squats IGYG

TC = 40 min

Intermediates = 3 rounds

Beginners = 3 rounds & buddy pull ups, incline push ups

Saturday 27 April – King’s Day

Warming Up

In pairs: 57 bday burpees IGYG with high five to celebrate our king turns 57 springs today :)

Prep

Talk strategy & get stuff ready

 

In teams of 2 or 3:

27 min AMRAP

  • 4 synchro wall walks
  • 24 TTB IGYG
  • 57 DU/SU synchro
  • 27 DB clean & jerks IGYG
  • 4 SB/D-ball to/over shoulder synchro
  • 24 cal row/ski IGYG
  • 57 DU/SU synchro

Sunday 28 April

Warming Up

1-2 sets:

  • 10 prone snow angels
  • 10 crab reaches

1-2 sets:

  • 5 walkouts with push up
  • 10 KB deadlifts

 

Strength: Bench press & Deadlift

Every 8 min EMOM

  • Odd sets: 6-8 bench presses
  • Even sets: 6-8 deadlifts

*Stick to the rep ranges you’ve been doing this month

 

Workout

8 min AMRAP

5-10-15-20 etc

  • m walking lunges
  • STOH

4 min rest

8 min AMRAP – completing previous score in reverse*

etc-20-15-10-5

  • m walking lunges
  • STOH

*For example: athlete does 25 m walking lunge and only 12 STOH from the set of 25. In the second AMRAP they then start with 12 STOH, 25 walking lunges, 20 STOH, 20 walking lunges until they’re back to 0. The goal is to finish the same number of reps within 30″ of the 8 min AMRAP. The goal is to maintain a consistent pace, so you probably need to start slower than what you think you can do.