plan een intake

Programming week 18

Monday 29 April

Warming Up

  • 2 min machine

1-2 sets:

  • 10/10 calf raises
  • 5/5 ATG split squats
  • 10 banded tricep press downs
  • 10 pallof press

 

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

Start a new set every 4 min x 5:

  • 15/12 cal machine
  • 15 TTB / leg/knee raise
  • 6 Devil press @ 2 x 22.5/15 kg

*Each movement should take no more than 1 min, scale numbers/weights up or down accordingly

Tuesday 30 April

Warming Up

1-2 sets:

  • 10/10 leg swings
  • 10 squat and reaches

2-3 RFQ:

  • 10 kang squats
  • 5/5 Front rack opener & 20″ tricep stretch
  • 5 high hang clean pulls
  • 5 hang clean pulls

 

WL clean strength/accessory

3-4RFQ:

  • 2-3 clean pulls
  • 2-3 front 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

3 x 2 min EMOM

  • 1-3 Squat cleans @ 90-70% of the heaviest clean pull weight

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

10 min EMOM:

  • 2-3 squat cleans
  • 12-9 box jump overs

Wednesday 1 May

Warming Up

  • Running drills trainer’s choice

Conditioning Murph

  • 400 m run

Rest 2 min

  • 800 m run

Rest 3 min

  • 1600 m run

*Try to double your time each time, but not more. Eg keep a consistent pace across all distances.

 

Workout

“Quarter murph”

  • 25 pull ups
  • 50 push ups
  • 75 air squats

TC = 10 min

Intermediates do:

  • 15 pull ups
  • 35 push ups
  • 60 air squats

Beginners do:

5 RFT:

  • 5 jumping pull ups
  • 10 incline or banded push ups
  • 15 air squats

Thursday 2 May

Warming Up

7 min AMRAP

  • 10 walking lunges
  • 20 shoulder taps in high plank
  • 10 ring rows
  • 10 cal row

 

Strength – Bulgarian split squat & inverted row

8 min EMOM

  • Odd sets: 6/6-8/8 Bulgarian split squats
  • Even sets: 6-8 inverted rows

 

Workout

15 min AMRAP:

  • 15 Hang power snatches
  • 15 OH squats*
  • 15 burpees over bar

*Athletes limited by technique or mobility do back squats

Friday 3 May

Warming up

3 x 45″ Bear walk tags

  • Wrist warm up

 

Gymnastics – HS skills

2 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

 

Workout with a buddy

3 RFT

  • 20 buddy deadlifts @ 200/140 kg
  • 30 (C2B) pull ups IGYG

Rest 2 min

3 RFT:

  • 10/10 synchro SA OH squats @ 1 x 22.5/15 kg
  • 10 wall walks IGYG

TC = 28 min

Saturday 4 May

Warming up

  • 2 min machine

Then with an empty barbell or PVC:

1-2 sets of:

  • high hang clean pull
  • high hang muscle clean
  • high hang power clean
  • hang clean pull
  • hang muscle clean
  • hang power clean

 

WL – Power Cleans

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

16 min AMRAP

5-10-15-20- etc

  • Cal machine
  • Hang power cleans @ 42.5/35 kg
  • Seconds hollow body hold

 

Sunday 5 May

Warming up

Running drills trainer’s choice

Conditioning – Murph – 25 min

4 x 400 m run

Rest 1 min between rounds

 

Workout

“Quarter murph” x 2 

  • 25 pull ups
  • 50 push ups
  • 75 air squats

Rest 4 min

  • 25 pull ups
  • 50 push ups
  • 75 air squats

 

Intermediates do:

  • 15 pull ups
  • 35 push ups
  • 60 air squats

Beginners do:

2 x 5 RFT:

  • 5 jumping pull ups
  • 10 incline or banded push ups
  • 15 air squats

TC = 24 min