plan een intake

Programming week 20

Monday 15 May

Warming Up

  • 2 min skipping
  • 10 m bear crawl
  • 10 m inchworms
  • 10 m crab walks 

Then:

  • 1 round Gymnastics swimming

Gymnastics: strength – 20 min

3 RFQ:

  • Max set push ups – rest 30″
  • Max set HS hold – rest 60″
  • Max set pull ups – rest 30″
  • Max set chin over bar hold – rest 60″ 

 

Workout

For time:

Buy in 150 DU / 300 SU

Then 3RFT:

  • 20 TTB / knee raises
  • 20 box jumps / step ups
  • 20 sit ups
  • 20 HSPU / pike push ups

Cash out: 150 DU / 300 SU

TC = 19 min

Scaling: fewer reps eg 15

Score is time on the clock when all reps are completed or number of reps completed

Tuesday 16 May

Warming Up

  • 400 m easy jog

Then:

  • Barbell warm up for OLY trainers choice

Weightlifting Clean & Jerk & Snatches

Warm up for the clean, snatch & thruster

Barbells should feel light. Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh.

 

“Adderall” – 30 min

AMRAP in 27 minutes

From 0:00-10:00:

  • 1 mile Run / 1600 m (beginners 1200 m)
  • Max Clean-and-Jerks (60/42.5 kg)

Rest from 10:00-13:00

From 13:00-20:00:

  • 800 meter Run (beginners 600 m)
  • Max Power Snatches (52.5/35 kg)

Rest from 20:00-23:00

From 23:00-27:00:

  • 400 meter Run
  • Max Thrusters (42.5/30 kg)

Score is total reps of each barbell movement.

Beginners who are limited by technique on the clean & snatch change these to deadlifts for the cleans and deadlift high pulls for the snatches. Thrusters with an empty barbell

Wednesday 17 May

Warming Up

2-3 RFQ:

  • 1 min machine
  • 10 goblet squats (L)
  • 45” farmer carries

 

Conditioning – 30 min

12 sets / 3 rounds : 2′ work / 30″ rest

  • 15 KB Swings & 10 kcal ski erg
  • 15 wall balls & 10 kcal row
  • 15 sit ups & 10 kcal echo bike
  • 15 air squats & 10 box jump overs

 

The goal of today is to move at a consistent pace for 24 min. You should be working at a sustainable 70% intensity. Start each round where you finished the last.

Thursday 18 May

Warming Up

2 sets:

  • 5/5 world’s greatest stretch
  • 5/5 front rack openers

Into 2 sets:

  • 5 good mornings
  • 5 front squats

 

Strength: Front squats – 30 min

  • Find your 6 RM in 15 min
  • Then -10% and do 1 x 7 reps
  • Then -10% and do 1 x 8 reps
  • Then -10% and do as many as you can

Then:

  • 3 x 20″ Front squat isometric hold @ 100+% (just holding the bar in a front rack, not squatting down)

 

Accessory – 20 min

3 RFQ:

  • 5-8 D-ball deadlifts
  • 5-8 D-ball cleans
  • Max D-ball walking lunges

Minimise rest between movements, rest as needed after each round

Friday 19 May

Warming Up

  • 3 sets Farmers & lumberjacks

2 sets:

  • 10 narrow stance squats
  • 20″/20″ ankle stretch
  • 5 inchworms

 

Gymnastics: pistol squat – 20 min

12 min EMOM

  • Even sets: 8-12 pistols
  • Uneven sets: single arm plank L/R (alternate arm per round)

 

Workout – 30 min

8 sets for time with a buddy – alternate full rounds:

  • 3 BMU or 12 TTB/knee raise
  • 20 V-ups (alternating or tuck ups)
  • 6 burpee box jump overs

TC = 20 min

Buddy holds 2 heavy KB/DBs – reps only count when these are lifted off the floor. Do you need a break? Talk to your buddy and make them pause before dropping the weights. Failure to do so results in 5 burpees in sync. This workout fries your grip and core so choose weights of the DB/KB and rep ranges wisely.

 

Saturday 20 May

Warming Up

2 sets:

  • 5 walkouts with a push up
  • 5/5 bottom up KB OH press
  • 10 band pull aparts into 10 shoulder dislocates

 

Powerlifting: Bench Press – 30 min

Find your 6RM in 15 min

  • Then -10% and do 2 x 7 reps
  • Then -10% and do 2 x 8 reps
  • Then -10% and do as many as you can

 

Accessory

3-4 RFQ:

  • 8/8 DB SA rows
  • 8-16 push ups
  • 8 chest to bars on low bar in rig

Rest as needed after each round

Sunday 21 May

Warming Up

1 set:

  • 3 paused snatch pulls (pause at knee cap & high hang)
  • 3 behind the neck presses
  • 3 drop snatches
  • 3 high hang power snatches
  • 3 high hang squat snatches
  • 3 hang power snatches
  • 3 hang squat snatches
  • 3 power snatches
  • 3 squat snatches

 

Weightlifting: Snatch – 30 min

Build up to a heavy of the complex:

  • 2 hang power snatches & 1 power snatch

Then onto a heavy:

  • 1 hang power snatches & 2 power snatch

Then onto a heavy:

  • 3 power snatches

The weight you finish with should be your workout weight

 

Workout – 20 min

12 min AMRAP

  • 3 Wall walks
  • 5 power snatches
  • 7 TTB