plan een intake

Programming week 19

Monday 8 May

Warming Up

TABATA

  • Even sets: down ups
  • Uneven sets: (inchworm) plank holds

 

Conditioning

Get stuff ready, figure out weights for devil press & wall ball

 

Workout – 40 min

12 x 2 min on / 1 min off

  1. AMRAP 12/9 cal row & 3 burpees over rower
  2. AMRAP 10/8 cal ski & 4 devil presses
  3. AMRAP 7/5 cal echo bike & 6 wall balls
  4. AMRAP 20 DU / 40 SU & 10 TTB/knee raise

*Find a consistent pace and try to hold it for all 3 rounds. 1 min may feel like a lot of rest at first but should feel short real quickly. Aim for the same numbers in each round.

Tuesday 9 May

Warming Up

2 RFQ:

  • 45″ easy pace assault /echo bike
  • 8/8 pallof presses
  • 10 KB goblet squats

 

Weightlifting: Clean & Jerk – 20 min

In 15 min: build up to a heavy of the complex:

  • 1 squat clean + 1 front squat + 1 jerk

 

Then:

  • Deload the bar and add some reps to figure out your best option for the WOD in 2-3 sets.

 

Workout – 30 Min

“Macho Man”

EMOM for as Long as Possible of:

  • 3 Power Cleans 
  • 3 Front Squats 
  • 3 Jerks

RX  (82.5 /60 kg)

Intermediate (60/42.5 lb)

Beginner (42.5/30 lb)

TC = 20 min

Wednesday 10 May

Warming Up

2 sets for quality:

  • 20 m suitcase carries
  • 10 bird dogs
  • 10 cal ski erg

Strength: Strict presses & rows – 25 min

12 min EMOM

  • Even sets: 8 Strict presses
  • Uneven sets: 8 Pendlay rows

 

3RFQ – 25 min

  • 6-10 D-ball deadlifts
  • 6-10 D-ball / SB squats
  • Max D-ball/SB hold

*Aim to minimise rest between movements. Choose a number of reps that allows you to do this. Rest as much as you need to before starting your next set.

Thursday 11 May

Warming Up

  • 400 m jog

Then onto 2 sets:

  • 30″ HB hold
  • 30″ arch hold
  • 10 ring rows

Gymnastics: skills – 20 min

4 x 60″ on / 60″ off

  • Sets 1-2: kip swings
  • Sets 3-4: 2 kip swings to dead stop

*Aim for perfect positions. Tight kip with tension also in the legs.

4 x 60″ on / 60″ off

  • Sets 1-2: kip swing & hip pop
  • Sets 3-4: kip swing & (C2B) pull up

*Aim for perfect positions. Make short sets especially if you are still struggling with grip strength

 

Workout – 30 min

18 min AMRAP

  • 200 m run
  • 20 DB snatches
  • 15 pull ups

Rest 1 minute

  • 200 m run
  • 20 snatches
  • 20 pull ups

Rest 1 minute

  • 200 m run
  • 20 snatches
  • 25 pull ups

Rest 1 min

*Keep adding 5 pull ups to every set

*Score is total reps of pull ups

RX = kipping or butterfly

I = kip swing & (half) pull up

B = strict (banded)

Friday 12 May

Warming Up

  • Cone Game 

Then 2 sets:

  • 10 Good mornings
  • 10 bent over rows

 

Powerlifting: deadlift – 20 min

  • Figure out your 10 RM Buddy deadlift in 15 mins

 

With your buddy: – 30 min

For time:

  • 10 buddy deadlifts @ 75% of your just established 10RM
  • 200 DU IGYG
  • 50 TTB IGYG
  • 10 buddy deadlifts @ 75% of your just established 10RM
  • 75 cal row or ski IGYG
  • 10 buddy deadlifts @ 75% of your just established 10RM
  • 50 TTB IGYG
  • 200 DU IGYG
  • 10 buddy deadlifts @ 75% of your just established 10RM

TC = 25 min

Saturday 13 May

Warming Up

2 RFQ:

  • 5/5 world’s greatest stretch
  • 5 inchworms
  • 5 snatch pulls with a pause in the start of each pull position (half shin, hang & high hang)

 

Weightlifting: Snatch technique – 25 min

Every 90″ x 8

  • 1 snatch pull & 2 squat snatches

*Today’s session is aimed at improving our snatching technique, so use a good practice weight, we’re not looking to max out. Take your time to finish the pull properly and reach each position in the pull. Add pauses if you need to. Keep the same weight during all 8 sets.

  • Then build the weight to a heavy (not max) set of 2 snatches in 3-4 sets.

 

Workout – 25 min

For max distance 3-4 x 75″

  • cals on echo bike
  • D-ball/SB carry for distance in remaining time

RX = 20/15 cals

I = 15/12 cals

B = 10/8 cals – can’t lift 35 kg D-ball? Heavy farmer carries instead

Sunday 14 May

Warming Up

  • 400 m easy jog

1-2 sets with an empty barbell:

  • 3-5 strict presses
  • 3-5 push presses
  • 3-5 push press to front squat
  • 3-5 thrusters

Strength: thrusters – 25 min

  • Find your 5RM thruster
  • Then – 10% and do 6 reps
  • Then – 10% and do 7 reps
  • Then – 10% and do 8 reps
  • Then – 10% and do as many reps as possible

 

Accessory – 25 min

3-4RFQ:

  • 8/8 front foot elevated split squats

into

  • 8 Double DB deficit deadlifts

*Do not allow yourself to take it easy on these. The last rep should feel close to failure.