plan een intake

Programming week 2

Monday 6 January

Warming Up

2 RFQ:

  • 60″ Ski Erg
  • 10/10/10/10 Lat Pulldown
  • 5 Walkouts With Push Up
  • 10 Ring Rows

Gymnastics Strength

3-4 RFQ:

  • 5-7 Strict C2B Pull Ups
  • 7-10 Strict HSPU / Pike Push Ups (with elevated feet)
  • 5-7 Strict Pull Ups
  • 7-10 Push Ups
  • 5-7 Strict Chin Ups

*Rest as needed. Use weights/bands to ensure you can do just 5-7 reps and no more/less. If you cannot do a pull up without a band do Banded Pull Ups, Chin Ups and Ring Rows.

Use an incline for the push up and negative pike push up if needed, we want to see full ROM.

Workout

2 RFT:

  • 50 Wall Balls @ 9/6 kg
  • 25 DBL DB Deadlifts into 200 m DBL DB Carry (out the gym through one door, up the stairs and back in through the other door) @ 2 x 25/17.5 kg
  • 100 DU or 2 min practice

TC = 18 min

Tuesday 7 January

Warming Up

1-2 RFQ:

  • 5/5 World’s Greatest Stretch
  • 10/10 Shoulder Exorotations

Then onto 1-2 sets:

  • 5 Clean Deadlifts
  • 5 Hang Clean Pulls
  • 5 Paused Low Hang Clean Pulls (Pause at start and above knee)
  • 5 Paused Clean Pulls (Pause below and above knee)
  • 5 Power Cleans

 

Strength/WL – RE-TEST 3 RM C&J

In 30 min:

  • Find your 3RM Clean & Jerk

*Don’t do too many warming up sets, aim to do just 2-3 attempts on your 3RM. You can drop the barbell between reps but it needs to come off the floor again within 5″.

Workout

21-15-9 reps of:

  • DBL DB Snatches @ 2 x 22.5/15 kg
  • Lunge steps (21 reps: Farmer Hold, 15 reps: Front Rack Hold, 9 reps: OH Hold)
  • TTB

I = 2 x 15/10 kg & Alternating TTB

B = 2 x 10/5 kg & Leg Raise

TC = 12 min

*Short and spicy one to finish today’s training. Push to hold a high pace and stay as much unbroken on the TTB as possible.

Wednesday 8 January

Warming Up

2 RFQ:

  • 10 Scapula Pull Ups
  • 10 Scapula Push Ups

2 RFQ:

  • 30″ HB Hold
  • 30″ Arch Hold

2 RFQ:

  • 10 (Cone) Kip Swings
  • 15 Air Squats

 

Conditioning

Today we’re practicing Pull Up Capacity. Start working towards the pull up movement you want to do for the retest end of this month

Workout

2 min AMRAP

  • 10 (C2B) Pull Ups
  • 5 Superfast Line Facing Burpees

1 min rest

x 5

Straight into:

20 min AMRAP:

  • 20 Box Jump Overs @ 60/50 cm
  • 5 Wall Walks
  • 8 D-ball to/over Shoulder @ 70/50

I = 10 D-ball to/over shoulder @ 50/35 kg & 5 Wall Walks

B = 12 D-ball to/over shoulder @ 35/20 kg & 3-4 Partial Wall Walks

Thursday 9 January

Warming Up

1-2 Sets:

  • 10 Slow Goblet Squats with light weight
  • 10 Goblet Presses from bottom of Squat Position

1-2 Sets

  • 5 Clean Deadlifts
  • 5 Tall Muscle Cleans
  • 5 High Hang Muscle Cleans & Strict Press
  • 5 High Hang Power Clean & Strict Press
  • 5 Hang Power Clean & Push Press
  • 5 Hang Squat Clean & Push Press
  • 5 Power Clean & Push Jerk
  • 5 Squat Clean & Push/Split Jerk

 

Weightlifting Technique – RE-TEST 3 RM C&J

In 30 min:

  • Find your 3RM Clean & Jerk

*Don’t do too many warming up sets, aim to do just 2-3 attempts on your 3RM. You can drop the barbell between reps but it needs to come off the floor again within 5″.

Or if you did this test already and do not wish to repeat it:

  • 1 x 5 Front Squats @ 82-86%
  • 2 x 4 Front Squats @ 86-90%
  • 2 x 3 Front Squats @ 90+ %

After each set:

  • 8/8 SA Row

One rep more on the rows, can you keep the same weight or build?

Workout

10 min AMRAP:

  • 12 BB Thrusters @ 42.5/30 kg – L
  • 8 HSPU / HR Push Ups
  • 30 DU or 30″ DU practice

I = 30/22.5 kg BB & 5 HSPU

B = 20/15 kg BB & 30″ DU practice

Friday 10 January

Warming Up

7 min AMRAP:

  • 10 Scapula Pull Ups into 20″ Deadhang (second round: Kip Swings)
  • 10 Arch to Hollow Body Snaps
  • 10 Lat Raises
  • 10 Banded Lat Pulldowns

Gymnastics – Skills

8 min EMOM:

  • Even: 10 Cone Kip Swings (Kipping) or Shoulder Circles (for Butterfly)
  • Odd: 5-10 (C2B) Kipping/Butterfly Pull Ups

Workout

With a buddy (all IGYG):

For Time:

  • 50 Devil Presses (2×22.5/15 kg)
  • 100 Burpees
  • 200 Air Squats
  • 3K Row/Ski

TC = 30 min

Saturday 11 January

Warming Up

2 RFQ:

  • 5 SA DB/KB OH Press into 20 m DB/KB OH Walk Right Arm
  • 5 SA DB/KB OH Press into 20 m DB/KB OH Walk Left Arm
  • 10/10 Superslow Knee to Elbow in High plank

Strength -Test: 1 RM Strict Press

In 20 min find your:

  • 1 RM Strict Press

*Warm up to your test weight whilst avoiding doing too many sets to ensure you stay away from fatigue. Try to limit attempts to 2-3 times max, with at least 2 min rest between sets.

 

Workout

3RFT:

  • 400 m Run
  • 30 DBL DB Box step overs @ 2 x 22.5/15 kg
  • 30 American KB Swings @ 28/20 kg

TC = 20 min

*Aim for 6 min rounds, so choose weights accordingly, shorten the run if you take longer than 2.5 min to complete the 400 m.

Sunday 12 January

Warming Up

1-2 RFQ:

  • 10/10 Leg Swings
  • 10 Wall Slides

Then onto 1-2 RFQ:

  • 5 Behind the Neck Snatch Grip Presses
  • 5 Overhead Squats
  • 5 Snatch Balance
  • 5 Snatch Grip High Pull
  • 5 Tall Snatches
  • 5 Muscle Snatches
  • 5 Power Snatches

Weightlifting Technique: Snatch Barbell Cycling

  • 5 min EMOM: 10 Snatches @ 40-50%

2 min rest / change weights

  • 5 min EMOM: 7 Snatches @ 50-60%

2 min rest / change weights

  • 5 min EMOM: 5 Snatches @ 60-70%

*This month we’re going to start practicing barbell cycling again, as the Open is here in less than 2 months! If you are comfortable with the movement, focus on smooth transitions and cycling the bar as fast as you can with control. Beginners, don’t worry so much on the cycling, focus on technique first, maybe scale down the numbers to accommodate this.

Workout

50/30/20 reps of:

  • Calories Machine
  • V-ups
  • BB Powersnatches @ 42.5/30 kg

TC = 20 min

*You need to complete 15 reps/min to complete the RX reps.

I = 45/30/15 – 30/22.5 kg BB – 13.5 reps/min

B = 40/25/15 – alternating V ups & 20/15 kg BB – 12 reps/min

*The good news: after set 1 you’re halfway through the reps :)