plan een intake

Programming week 19

Monday 6 May

Warming Up

  • 2 min machine

1-3 RFQ:

  • 10 KB romanian deadlifts
  • 10 walkouts with push ups
  • 10/10 KB OH walk

Strength – Strict press & Romanian Deadlifts

3-4 RFQ:

  • 6-8 Strict presses with 2″ eccentric
  • 6-8 Romanian deadlifts with 2″ eccentric

 

Workout

  • 50 cal machine
  • 50 Russian KB swing
  • 40 cal machine
  • 40 KB clean & press
  • 30 cal machine
  • 30 KB goblet squats
  • 20 cal machine
  • 20 KB STOH each arm
  • 10 cal machine

TC = 25 min

*Use the same KB/DB for all movements.

RX = 28/20 kg

I = 20/16 kg

B = 16/12 kg

Tuesday 7 May

Warming Up

2-3 RFQ:

  • 60″ row
  • 10/10/10 banded pull aparts at shoulder, hip & OH
  • 10 forward lunges with OH reach
  • 30″ hollow body hold

Gymnastics – Kipping/Butterfly Pull Up Skill/Strength

6 min practice

Kipping/Butterfly Skill:

  • B: 10 Boxed Kip swings & 10 Boxed kipping pull ups
  • I/A: 10 kip swings & 10 Boxed butterfly pull ups

 

6 min practice

Kipping/Butterfly Skill:

  • B: 5 kip swings & 5 (half) kipping pull up practice
  • I/A: 5/5 shoulder circles in each direction & 5-10 butterfly (C2B) pull ups

 

6 min practice

Strength:

All levels:

  • 6 wide grip pull ups
  • 6 pull ups
  • 6 chin ups
  • 6 inverted rows
  • 6 ring rows
  • Rest 60″”

*Choose 3 subsequent movements (so for example: 6 pull ups, 6 chin ups & 6 inverted rows, but not 6 pull ups, 6 inverted rows & 6 ring rows), take minimal rest between movements and 60″” rest between rounds

 

Workout

Start a new set every 5 min x 4:

  • 15/12 cal row
  • 8 Front squats @ 60-80% of 1RM
  • 12 single leg squats

*Beginners do pistols before front squats. Choose a version of a single leg squat that is challenging but doable. Scaling options: skater squats, pistols with heel elevated, pistols on a box, pistol with heel tap. The challenge is to keep the single leg squats as pretty as possible with tired legs. 

Wednesday 8 May

Warming Up

1-2 sets:

  • 10/10 leg swings
  • 20″/20″ tricep stretch

Into 1-2 sets with an empty barbell:

  • 5 good mornings
  • 5 front squats
  • 5 strict presses
  • 5 tall cleans
  • 5 muscle cleans
  • 5 power cleans
  • 5 push jerks

WL – Clean Complex

In 5-8 sets:

Build to a heavy:

  • 3 powercleans, 3 front squats, 3 jerks

*Rest as needed between sets

 

Workout

5 min AMRAP:

1-2-3-4-5-etc.

  • wall walks

5-10-15-20-25-etc.

  • V-ups

3 min rest

5 min AMRAP:

2-4-6-8-10-etc.

  • D-ball to/over shoulder
  • burpees over D-ball

Thursday 9 May

Warming Up

  • 400 m jog & chat

Then 1-2 sets of:

  • 10 upward dogs to downward dogs
  • 10 scap pull ups
  • 10 scap push ups
  • 10 ring rows

 

Conditioning – Murph – 25 min

  • 1 x 800 run

Rest 2 min

  • 2 x 400 run

Rest 1 min between sets

 

Workout

3 RFT:

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

Rest 2 min between rounds

Intermediates do:

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

Beginners do:

3 x 4-5 RFT with 2 min rest between rounds

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

TC = 30 min

*Aim for 7-8 min rounds, scale movements/numbers up or down accordingly.

Friday 10 May

Warming Up

1-2 sets:

  • 10 m duck walk
  • 10 m ostrich walk
  • 10 m inchworms
  • 10 m crab walks

1-2 sets:

  • 5/5 front rack openers
  • 5 front squats with empty barbell
  • 5 bent over rows

 

Strength – Front Squats & SA DB Row

3-4 RFQ:

  • 6-8 Front Squats with 2″ eccentric
  • 6-8/6-8 SA DB Row with 2″ eccentric

 

Workout

18 min AMRAP:

  • 50 OH step back lunges IGYG @ 60/42.5 kg 
  • 15 synchronised burpees over BB
  • 50 STOH IGYG @ 60/42.5 kg 
  • 15 synchronised burpees over BB
  • 50 sumo deadlift high pulls IGYG @ 60/42.5 kg 
  • 15 synchronised burpees over BB

*Use the same barbell for all movements. Barbell should feel medium, scale weight up or down accordingly.

Saturday 11 May

Warming Up

  • 2 min skipping

Then 1-2 sets of:

  • 1 round gymnastics swimming
  • 30″ plank hold
  • 20 m bear crawl
  • 10/10 banded lat pulldowns

 

Gymnastics – HSPU Skills & Core Strength

Every 2 min x 8

Odd sets:

  • B: 3-5 Negative HSPU or pike push ups
  • I: 5-10 KHSPU
  • A: 10-15 (Deficit) K or SHSPU

Even sets:

  • Accumulate 30-60″ Hollow body rocks or hold

 

Workout

5 x 2 min work / 1 min rest

  • 20 Box jump overs
  • 20 Wall balls
  • AMRAP DU/SU in remaining time

*Aim to work max 1.5 min on first 2 movements, scale numbers down if needed. Please keep your shins in one piece, use a lower box if needed

Score is your lowest reps DU/SU

Sunday 12 May

Warming Up

1-2 sets with PVC:

  • 10/10 PVC shoulder dislocates
  • 10 snatch turnovers
  • 5/5 forward lunges with OH raise
  • 10 OH Squats

1-2 sets with an empty barbell:

  • 5 OH squats
  • 5 drop snatches
  • 5 high hang snatch pulls
  • 5 high hang muscle snatch
  • 5 hang snatch pulls
  • 5 hang power snatches
  • 5 snatch pulls
  • 5 power snatches

WL – Snatch Complex

In 5-8 sets:

Build to a heavy:

  • 3 Powersnatches, 3 OH squats, 3 Snatch Balances

*Rest as needed between sets

Team workout

With 1-2 buddies:

2 rounds:

  • 40 SA synchronised devil press @ 1 x 30/22.5
  • 40 cal ski

Rest 2 min

2 rounds:

  • 40 SA synchronised OH squats @ 1 x 22.5/15 kg
  • 40 cal row

*In teams of 2: all is IGYG, in teams of 3: 2 athletes working in sync on DB and machine IGYG

*Beginners do 30 reps/cals – go lower on DB weight