plan een intake

Programming week 19

Monday 5 May

Warming Up

1 RFQ:

  • 30″ FR or OH stretch
  • 5/5 World’s Greatest stretch

Then onto:

2-3 RFQ in snatch or clean grip:

  • 5 Snatch/Clean Deadlifts
  • 5 High Pulls
  • 5 Front/OH Squats
  • 5 Tall Cleans/Snatches
  • 5 Hang Cleans/Snatches
  • 5 Cleans/Snatches

Weightlifting – TEST: Benchmark workout Isabel

For time:

  • 30 Snatches

OR

  • 30 Cleans

TC = 7 min

RX = 61/43 kg

I = 47.5/35 kg

B = 35/25 kg

*Any type of snatch/clean is allowed. You get to choose which movement you want to test. Either do snatch or clean and continue working on this movement for the coming weeks. Stick to the weights mentioned per division. 

Workout

15-18 min:

  • 45″ easy/jog & 15″ run @ 75%

RX+: 18 min: 45″ easy/jog & 15″ run @ 80-85%

RX: 18 min 45″ easy/jog & 15″ run @ 75%

I: 5 min 45″ easy/jog & 15″ run @ 75% & 1 min rest x 3

B: 4 min 45″ easy/jog & 15″ run @ 75% & 1 min jog & 1 min rest x 3

*The goal of today’s training is to hold the highest pace possible at the 15″ work intervals. It’s not an all out sprint, because your recovery jog is too short for that, but aim for about 75-85%.

Tuesday 6 May

Warming Up

  • 2 min Skipping Any Style

Then onto 1-2 RFQ:

  • 10 Banded Lat Pull Downs
  • 10 Updogs to Downward dogs
  • 10 KB Kang Squats

 

Strength – Bench Press & Deadlifts

3/4 RFQ:

  • 10 Bench Presses
  • 20 Deadlifts

*Rest as needed.

Workout

Buy in:

  • 150 DU or XSU – or 3 min practice

4 RFT

  • 25 Wall Balls
  • 10 x Complex: 1 Pull Up & 1 TTB

Cash out:

  • 150 DU or XSU – or 3 min practice

TC = 18 min

RX+ = Complex with C2B Pull Ups – all else the same

Intermediate: 4 Rounds of:

  • 12 Wall Balls
  • 8 Pull ups
  • 12 Wall Balls
  • 8 TTB

Beginner: 4 Rounds of:

  • 10 Wall Balls
  • 8 Jumping Pull ups with slow eccentric
  • 10 Wall Balls
  • 8 Toes To Rig (keeping feet off floor at all times)

Wednesday 7 May

Warming Up

  • 400 m easy jog

Into 2 Rounds of:

  • 30″ HS hold into 10 Shoulder Shrugs
  • 5 Inchworms

Conditioning

Start a new set every 7 min x 6

Odd:

  • 400 m Run
  • 21 HSPU or DBL DB Thrusters
  • 3-5 Wall Walks/ 5-10 m HS walk

Even:

  • 20 Burpee Shuttle Runs (7.5 m)
  • 21 V-ups
  • 3-5 Wall Walks / 5-10 m HS walk

*The goal is to work for a maximum of 5 min and have at least 2 min rest in each interval. Push the pace on the running more than anywhere else. Scale the skills to the extent that you won’t get stuck on technique. The goal is to keep working at a consistent pace.

Thursday 8 May

Warming Up

  • 1 RFQ:
  • 30″ FR or OH stretch
  • 5/5 World’s Greatest stretch

Then onto:

  • 2-3 RFQ in snatch or clean grip:
  • 5 Snatch/Clean Deadlifts
  • 5 High Pulls
  • 5 Front/OH Squats
  • 5 Tall Cleans/Snatches
  • 5 Hang Cleans/Snatches
  • 5 Cleans/Snatches

Weightlifting

TEST: Benchmark workout Isabel

For time:

  • 30 Snatches

OR

  • 30 Cleans

TC = 7 min

RX = 61/43 kg

I = 47.5/35 kg

B = 35/25 kg

*Any type of snatch/clean is allowed. You get to choose which movement you want to test. Either do snatch or clean and continue working on this movement for the coming weeks. Stick to the weights mentioned per division. 

If you already did this test and do not wish to repeat it, complete the following training:

15″ ON /45″ OFF x 7

  • Max Snatches/Cleans @ 30-50%

Workout

5 min AMRAP

  • 6/6 Hang KB Snatches @ 28/20 kg
  • 20/20 m Suitcase Carry

*KB should be a challenging weight. If you can do all reps UB it’s not heavy enough. Scale to Hang Cleans if necessary.

  • 5 min Rest

5 min AMRAP

1-2-3-4-5-6-7- etc

  • D-ball/SB to shoulder @ 60/45 kg
  • Burpees over D-ball/SB

RX+ = 70/50 kg / 32/24 kg KB

I = 50/35 kg & 24/16 kg KB

B = 35/20 kg & 16/12 kg KB

Friday 9 May

Warming Up

7 min AMRAP

  • 45″ Ski at high resistance
  • 5/5/5 Shoulder matrix with light weights
  • 10 Air Squats
  • 10 Kip Swings

Gymnastics

10 min EMOM:

  • 1 round Cindy

Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Intermediate = 3 Pull Ups, 7 Push Ups, 12 Air Squats

Beginner = 5 Ring Rows, 7 Incline Push Ups, 10 Air Squats

*Aim to work max 40″ per min.

Workout – Niel’s Bday Bash 

Today we celebrate Niel’s bday!

30 min AMRAP with a buddy:

  • 400m Run
  • 100/80 Calorie Row/Ski (YGIG)
  • 400m Run
  • 80/64 Calorie Row/Ski
  • 400m Run
  • 60/48Calorie Row/Ski
  • 400m Run
  • Time Remaining – Max Burpees (YGIG)

*Score is amount of Burpees

 

Saturday 10 May

Warming Up

1 RFQ:

  • 10/10 Leg Swings
  • 5/5 Cossack Squats

Then with an empty barbell 2 RFQ:

  • 5/5 Front rack stretches
  • 5 Front Squats
  • 5 Bent Over Rows

Strength – Front Squats & Gorilla Rows

3/4 RFQ:

  • 10 Front Squats
  • 10/10 Gorilla Rows

*Rest as needed

Workout

30″ ON/60″ OFF x 10

  • Odd: 4 Devil Presses into Max Cal Ski/Bike
  • Even: 8 Box Jump Overs into Max HSPU/Push Ups

*Really short intervals today with double the rest. Your score is total calories & reps collected over all 10 sets. Choose weights and numbers so you have at least 10″ left for the second movement.

Suggestions:

RX + 2 x 22.5/17.5 kg & HSPU

RX = 2x 20/15 kg & HSPU

I = 2 x 15/10 kg & push ups

B = 2 x 10/5 kg & incline push ups

Sunday 11 May

Warming Up

2 RFQ:

  • 5 Good Mornings
  • 5 Front Squats
  • 5 Tall Cleans

1-2 RFQ:

  • 3 Muscle Clean & Strict Press
  • 3 Power Clean & Push Press
  • 3 Squat Clean & Push Jerk

Weightlifting – Clean Technique

Build up to a heavy:

  • 1 Clean, 2 Hang Cleans & 3 STOH

Then onto:

  • 1 Clean, 1 Hang Clean & 2 STOH

Then onto:

  • 1 Clean & 1 STOH

*Build weight over all sets

Workout

3 RFT:

  • 20 Lunges DBL DB FR Carry @ 2 x 20/15 kg
  • 20 STOH @ 2 x 20/15 kg

Into 3 RFT:

  • 20 Pull Ups
  • 75 DU or 90″ practice

RX+ = 2 x 22.5/17.5 kg & C2B Pull Ups

I = 2 x 15/10 kg & 15 (banded) Pull Ups

B = 2 x 10/7.5 kg – Jumping Pull ups or ring rows & option to scale to SU

*Aim for 3 min rounds