Get started

Programming Week 19

Monday 4 May

Warming Up

1-2 RFQ:

  • 5/5 Thoracic Spine Openers
  • 5/5 Squat & reaches

 

Into 1-2 RFQ:

  • 5 Snatch Grip Deadlifts
  • 5 Snatch Grip High Pulls
  • 5 Snatch Grip behind the neck presses
  • 5 OH Squats

 

Into 1-2 RFQ:

  • 5 Hip Snatches
  • 5 Hang Snatches
  • 5 Full Snatches

Weightlifting PRE-TEST

21-15-9 reps of:

BB Snatches

Lateral Burpees over BB

TC = 14 min

 

  • L1 = 30/20 kg & Down Ups & Step Overs
  • L2 = 35/25 kg
  • L3 = 40/30 kg
  • L4 = 50/35 kg
  • L5 = 60/40 kg

 

*Jumping no stepping over BB for all levels except L1. This test is about how well you can move a medium heavy barbell under fatigue. The BB should therefore not be too light. Aim for a weight that enables you to do sets of about 3-5 reps when fresh. Aim for fast singles or two’s in the workout.

 

Strength – Accessory

Continue building weight on your BB and work up to:

3 RFQ:

  • 5 Snatch Deadlifts performed as singles as heavy as you can go – H

Then onto:

3-4 RFQ:

  • 5 Back Squats @ 75%
  • 5 Strict (weighted) Pull Ups

*Rest as needed

Tuesday 5 May

Warming Up

Using light DBs:

 

2 RFQ:

  • 30″ DU/HR SU
  • 10 DBL DB Deadlifts
  • 10 DBL DB Hang Cleans

 

  • 30″ DU/HR SU
  • 10 DBL DB Hang Cleans
  • 10 STOH

*Take a heavier set for round 2

Conditioning – Long Intervals

In pairs P1 starts on the run, P2 on the DT / DU combo

  • 400 m easy jog versus 1 round DT / DU/HR SU until buddy is back
  • 400 m run – accelerating every 100 m versus 1 round DT / DU/HR SU until buddy is back – aim to move faster than in round 1

 

Then onto:

Norwegian 4×4 Interval Protocol

  • 4 min ON / 4 min OFF x 4

Odd Sets:

  • Run for max distance

Even Sets:

  • AMRAP:

DBL DB DT COMPLEX @ 2 x 17.5/12.5 kg

  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 STOH
  • 50 DU / 35 HR SU

*Aim to work at 85–95% of max intensity. These 4 mins should feel really uncomfortable. Try not to rest completely, but keep walking/light jogging in the rest intervals.

I = 2 x 12.5/7.5 kg

B = 2 x 7.5/5 kg

Wednesday 6 May

Warming Up

1-2 RFQ:

  • 5/5 Thoracic Spine Openers
  • 5/5 Squat & reaches

Into 1-2 RFQ:

  • 5 Snatch Grip Deadlifts
  • 5 Snatch Grip High Pulls
  • 5 Snatch Grip behind the neck presses
  • 5 OH Squats

Into 1-2 RFQ:

  • 5 Hip Snatches
  • 5 Hang Snatches
  • 5 Full Snatches

 

Weightlifting PRE-TEST

21-15-9 reps of:

  • BB Snatches
  • Lateral Burpees over BB

TC = 14 min

  • L1 = 30/20 kg & Down Ups & Step Overs
  • L2 = 35/25 kg
  • L3 = 40/30 kg
  • L4 = 50/35 kg
  • L5 = 60/40 kg

 

*Jumping no stepping over BB for all levels except L1. This test is about how well you can move a medium heavy barbell under fatigue. The BB should therefore not be too light. Aim for a weight that enables you to do sets of about 3-5 reps when fresh. Aim for fast singles or two’s in the workout.

Or if you’ve already done this test and don’t want to repeat it:

  • Min 1-4: 6 Power Snatches
  • Min 5: Add weight
  • Min 6-9: 5 Power Snatches
  • Min 10: Add weight
  • Min 11-14: 4 Power Snatches

*Use weights light enough to enable you to continue working unbroken, but only just. You can Power/Muscle or Squat Snatch

 

Strength: Bench Press/ RDL Waves

2 min Bench Press / 1 min 15 DBL DB RDLs – if you can do the RDL’s unbroken, take a heavier set DB for the next round

  • 5 Bench Presses @ 72.5%
  • 3 Bench Presses @ 80%
  • 1 Bench Presses @ 85%
  • 5 Bench Presses@ 75%
  • 3 Bench Presses @ 82.5%
  • 1 Bench Presses @ 87.5%

*Flow: Set a timer for every 2 & 1 min

2 min interval: 5 Bench presses, 1 min interval: 15 RDL’s, 2 min interval: 2 Bench Presses, 1 min interval: 15 RDL’s. If you don’t know your percentages, aim to work close to failure and just make sure the second set of 5, 3 and 1 is heavier than the first.

Thursday 7 May

Warming Up

2 RFQ:

  • 10 Scapula Pull Ups
  • 10 Scapula Push Ups
  • 30″ Arch Hold
  • 30″ Hollow Body Hold
  • 10 Air Squats

 

Gymnastics – Murph prep

10 min EMOM:

  • 1 round Modified Cindy: 3 Pull Ups, 7 Push Ups, 12 Air Squats

 

RX+ = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Intermediate = 3 Banded Pull Ups, 5 Push Ups, 10 Air Squats

Beginner = 3 Ring Rows, 5 Incline Push Ups, 10 Air Squats

*Aim to work max 45″ per min at least the first few minutes. This is a lot of volume, so choose your strategy wisely. Short sets with short rests are the way to live through this bit. For those planning to do Murph on 25 May, this is 50% of that volume in 10 min if you do the ninja version.

 

Short Intervals

  • 1 x 200 m Run / 1 min rest
  • 1 x 400 m Run / 1 min rest
  • 1 x 600 m Run / 1 min rest
  • 1 x 800 m Run / 1 min rest
  • 1 x 600 m Run / 1 min rest
  • 1 x 400 m Run / 1 min rest
  • 1 x 200 m Run

TC = 23 min

*Run faster than you want to.

Friday 8 May

Warming Up

1-2 RFQ:

  • 5/5 Thoracic Spine Openers
  • 5/5 Squat & reaches

Into 1-2 RFQ:

  • 5 Snatch Grip Deadlifts
  • 5 Snatch Grip High Pulls
  • 5 Snatch Grip behind the neck presses
  • 5 OH Squats

Into 1-2 RFQ:

  • 5 Hip Snatches
  • 5 Hang Snatches
  • 5 Full Snatches

 

Weightlifting PRE-TEST

21-15-9 reps of:

  • BB Snatches
  • Lateral Burpees over BB

TC = 14 min

  • L1 = 30/20 kg & Down Ups & Step Overs
  • L2 = 35/25 kg
  • L3 = 40/30 kg
  • L4 = 50/35 kg
  • L5 = 60/40 kg

 

*Jumping no stepping over BB for all levels except L1. This test is about how well you can move a medium heavy barbell under fatigue. The BB should therefore not be too light. Aim for a weight that enables you to do sets of about 3-5 reps when fresh. Aim for fast singles or two’s in the workout.

 

Or if you’ve already done the test and don’t want to repeat it:

For Quality – Work up to a heavy:

  • 3 Snatch Deadlifts & 3 Hang Snatches & 3 OH Squats

Onto a heavy:

  • 2 Snatch Deadlifts & 2 Hang Snatches & 2 OH Squats

 

Workout

15 min AMRAP:

For max distance:

P1:

  • Row/Ski for Max distance

P2:

5 RFT:

  • 6 Wall Walks
  • 30 TTB/TTR

*Switch whenever and as often as you like. Once the 5 rounds are complete both athletes van alternate on the machine. Score = total distance on rower/ski & time to finish the 5 RFT

I = 5 Wall Walks & 25 Leg Raises / Alt TTB

B = 4 (Partial) Wall Walks & 20 Knee Raises or V-ups

Aim for:

<1 min wall walks

1.5 min TTB

Saturday 9 May

Warming Up

2 RFQ:

  • 60″ Machine
  • 5 Walkouts with Push up
  • 10/10 KB FR Lunge Steps (overhead for round 2)

 

Conditioning – Endurance

12 min AMRAP for Quality:

  • 12 HSPU / DBL DB Push Presses (as heavy as you can manage for 12 reps)
  • 12 Front Rack Lunge Steps*

*Take a heavier set DB’s if you can complete the Lunges without breaking.

 

Workout – Niel’s Bday Bash

Today we celebrate Niel’s Bday

For time:

  • 150 Wallballs
  • 100 Burpees
  • 50 Cal Machine

TC = 20 min

 

CrossFit & Coffee (11:00 Class)

Girl’s Workout CINDY

20 min AMRAP:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Sunday 10 May

Warming Up

BB Warm Up – Trainer’s Choice

 

Weightlifting Technique: Snatch

3-5 RFQ:

  • 3 Paused Snatch Pulls*

Into:

3-5 RFQ:

  • 5 Paused Muscle Snatches*

Into 3-5 RFQ:

  • 3 Paused Power Snatches*

*Pause at hip, above kneecap, below knee cap. Build weight over all sets

 

Strength – Accessory

Continue building weight on your BB and work up to:

3-4 RFQ:

  • 3 Snatch Deadlifts performed as singles as heavy as you can go – H

 

Then onto: 3-4 RFQ:

  • 5 Back Squats @ 77.5%-80%
  • 6 Strict (weighted) Pull Ups – build weight/difficulty from last week