plan een intake

Programming week 18

Monday 1 May

Warming Up

  • 2 min machine

Then 2 sets:

  • 10 plank to downward dogs
  • 10 wall facing air squats
  • 10 BB kang squats

Strength – 25 min

OH Squats & Deadlifts

12 min EMOM

  • Even sets: 8 OH squats
  • Uneven sets: 8 deadlifts

*Focus on technique and getting some reps in. Weight should feel manageable.

Accessory – 25 min

3 RFQ:

  • 20 m sledge sprint (H)
  • 10 m OH walking lunges (H)
  • 5 DB presses (H)
  • 5 double DB devil presses (H)

*Go as heavy as possible. Rest as needed between movements and sets.

Tuesday 2 May

Warming Up

  • 2 min skipping

Then 2 sets:

  • 5 clean grip deadlifts
  • 5 clean grip high pulls
  • 5 front rack openers
  • 5 clean grip turnovers
  • 5 high hang cleans
  • 5 hang cleans
  • 5 cleans

Weightlifting: clean – 20 min

Powerclean & front squat

Build to a heavy of the complex:

  • 1 High hang power clean & 1 front squat

Then onto:

  • 1 Hang power clean & 1 front squat

Then onto:

  • 1 Powerclean & 1 front squat

Focus on catching the bar as high as you can, preventing it “clashing” on your shoulders, and guiding it down into a front squat. Stand op quickly to utilise the momentum properly.

 

WOD – 25 min

15 min AMRAP:

  • 60 Double Unders/120 SU
  • 6 D-ball to shoulder @ 35/50 kg
  • 6 bar facing burpees
  • 6 cleans 

B = 40 / 25 – Not able to clean the D-ball? Perform heavy DB cleans

I = 50 / 35

RX = 60/45 kg

Wednesday 3 May

Warming Up

  • 400 m easy jog

2-3 sets:

  • 10 air squats
  • 10 ring rows
  • 5 down ups

 

Conditioneel

Talk strategy & get stuff ready

 

Workout – 35 min

2 RFT:

  • 400 m run
  • 20 m burpee broad jumps
  • 10 manmakers
  • 400 m run
  • 20 box jump overs
  • 5 wall walks
  • 400 m run
  • 20 wall balls
  • 10 D-ball over shoulder

TC = 30 min

Can’t run? 500 m row or 450 m ski

Can’t clean the D-ball? Perform D-ball deadlifts!

Thursday 4 May

Warming Up

4 min AMRAP:

1-2-3-4-5-etc

  • Burpees
  • Shuttle runs

Flow: 1 burpee 1 shuttle run, 2 burpees 2 shuttle runs etc

Then onto 2 sets:

  • 20″ dead hang into 10 scap pull ups
  • 20″ plank hold into 5 push ups

 

Gymnastics skills – 25 min

3-4 RFQ:

  • 3-5 SHSPU
  • 3-5 strict pull ups
  • 5-10 (Deficit) HSPU
  • 5-10 (butterfly or kipping) pull ups

*Rest as needed

 

Scaling for HSPU: no more than 1 matt and 1 10 kg disc allowed. If you cannot do a HSPU in that set up scale down to a pike push up with feet on box and hands on elevation if needed.

 

WOD

15 – 12 – 9 -6 – 3 reps of:

  • Thrusters (L)
  • TTB

TC = 8 min

B = 20/15 kg

I = 30 / 22.5 kg

RX = 42.5 / 30 kg

Friday 5 May

Warming Up

  • 2 min machine

Then 2 sets animal walks:

  • 20 m duck walk
  • 20 m bear walk
  • 20 m crab walk
  • 5 inchworms

 

Powerlifting: back squats & clusters

Warm up weight for the workout. These 5 reps should be hard, no more than 1 rep in reserve.

Figure out what the weight should be for the clusters, these should be doable in 2 sets. 

 

WOD – 30 min

6 rounds for max cals – start a new set every 4 min:

  • 5 back squats (H)
  • 20 m HS walk OR 5 wall walks
  • 10 clusters (M)
  • Max cals on machine for remaining time

Score = total no cals in 6 sets

Alternate full rounds with your partner

Saturday 7 May

Warming Up

  • 400 m easy jog

Then 2 sets:

  • 5 snatch grip deadlifts
  • 5 snatch grip snatch pulls
  • 5 OH Squats
  • 5 snatch balances
  • 5 power snatches
  • 5 snatches

 

Weightlifting: snatch – 25 min

Build to a heavy (not max) of the complex:

  • 3 high hang snatches & 2 hang snatches & 1 snatch

Then to a heavy (not max) of:

  • 2 hang snatches & 1 snatch

Then to a heavy (not max)

  • 2 snatches

 

Accessory – 25 min

3 RFQ:

  • 20 m suitcase carries L
  • 5/5 SB lunges (SB on shoulder or bear hug)
  • 20 m sledge push & pull (H)
  • 5/5 SB lunges (SB on shoulder or bear hug)
  • 20 m suitcase carries R

Sunday 8 May

Warming Up

2-3 sets:

  • 1 min row
  • 10 air squats
  • 5 walkouts with heel tap

 

Gymnastics strength

15 min EMOM – 3 rounds of:

  1. 20″ support hold into 5 ring dips
  2. 20″ squat hold into 10 pistols
  3. 20″ plank hold into 10 push ups
  4. 20″ hollow body hold into 10 V-ups
  5. rest

 

Workout – 25 min

12 min AMRAP:

  • 3 BMU / 5 C2B / 10 pull ups
  • 20 KB swings (if you can do this UB the weight is too light. Aim for at least 2 sets)
  • 20 box jumps