plan een intake

Programming week 21

Monday 19 May

Warming Up

  • 2 min machine

Then 2-3 RFQ:

  • 10/10 Banded Lat Raises
  • 10 Seal Pass throughs
  • 30″ Hollow Body Hold
  • 30″ Arch Hold

Conditioning

Prep

Do half a test round of each combo to determine which version to go with. Each test round should take about 75-90″

1 RFQ:

  • 10 HSPU
  • 10/9 Cal Row

1 RFQ:

  • 10 TTB
  • 10/9 Cal Ski

1 RFQ:

  • 10 Pistols
  • 10/9 Cal Bike

 

Workout

For time:

3 Rounds of:

  • 20 HSPU
  • 20/18 Calories Row

Rest 2 min

3 rounds of:

  • 20 TTB
  • 20/18 Calories Ski

Rest 2 min

3 rounds of:

  • 20 Pistol or Skater Squats
  • 20/18 Calories Air Bike

TC = 35 min

*Aim for 3 min per round

RX+ = 25 reps & 25/22 Cal / Pistols

I = 20 reps & 20/18 Calories / Push Ups, Leg Raises & DBL DB FR Step Back Lunges @ 2 x 15/10 kg – same reps & cals

B = 15 reps & 15/12 Calories / Incline Push Ups, (Alt) V-ups & DBL DB FR Step Back Lunges @ 2 x 10/7.5 kg

Tuesday 20 May

Warming Up

With a PVC:

  • 10 Shoulder Dislocates
  • 10/10 Giant Circles
  • 5 Behind the neck presses
  • 5 OH Squats
  • 5 Sotts Presses

Then onto 1 RFQ with empty barbell:

  • 5 OH Squats
  • 5 Tall Snatches
  • 5 Hang Snatches
  • 5 Snatches

Weightlifting – Snatch Technique

Build up to a heavy:

  • 1 Snatch, 2 Hang Snatches & 3 OH Squats

Then onto:

  • 1 Snatch, 1 Hang Snatch & 2 OH Squats

Then onto:

  • 1 Snatch & OH Squat

*Build weight over all sets

Workout

In pairs:

2′ ON / 1′ OFF x 5

  • 10 SB Over Yoke YGIG (put a barbell in the rig) @ 60/45 kg
  • 10 SB Squats versus DBL DB FR Squats synchro* @ 60/45 kg & 2 x 22.5/17.5 kg DBs

*One buddy lifts the SB, while the other picks up 2 DBs. Reps have to be in sync to count. You can switch as often as you like.

RX+ = 70/50 kg D-ball & 2 x 25/20 kg DBs

I = 50/35 kg D-ball & 2 x 17.5/12.5 kg DBs

B = 30/20 kg SB & 2 x 12.5/10 kg DBs

*Score is total reps collected over all 5 rounds. Try to push the pace harder than you want to.

Wednesday 21 May

Warming Up

7 min AMRAP:

  • 60″ Ski Erg on High resistance
  • 5 Walkouts with Heel Tap
  • 30″ Dead Hang into 10 Scapula Pull Ups
  • 10 Air Squats

Gymnastics

15 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 9 June, this is 75% of that volume in 15 min if you do the ninja version.

 

Workout

6 x 45″ run @ 85-95% / 90″ rest

*Just 4.5 min of running in today’s training. This may not sound like a lot but it really is a lot of running, specifically at this pace. You have double the amount of rest but this shouldn’t feel like enough rest to maintain your pace.

Thursday 22 May

Warming Up

2 RFQ:

  • 15 Air Squats – Narrowing stance each 5 reps
  • 10 Ring Rows
  • 10 Bent Over Flyes with Light weights
  • 10 Goblet Squats with Press out in bottom position

Strength – Front Squats & Gorilla Rows

3/4 RFQ:

  • 6 Front Squats
  • 10/10 Gorilla Rows

Workout

Prep:

Do a test round

  • 1 min Burpee Box Jump Overs at workout pace (read: sustainable)

Into

  • 12 Russian KB Swings
  • 6/6 Single Arm STOH

Depending on how many burpee box jump overs you got in the min, choose a rep range.

For time:

4-8-12-16-12-8-4 reps of:

  • Burpee Box Jump Overs

(In order to make this, you’ll need about 8 burpee box jump overs every min)

Between each set (so 6 x):

  • 12 Russian KB Swings @ 28/20 kg
  • 6/6 Single Arm STOH @ 28/20 kg

TC = 20 min

RX+ = 32/24 kg – 5-10-15-20-15-10-5 – You’ll need 10 Burpee Box Jump Overs per min to make it

I = 24/16 kg – 3-6-9-12-9-6-3 – You’ll need 6 burpee box Jump Overs per min to make it

B = 16/12 kg – 3-6-9-12-9-6-3 – Down Ups (with hands on box if needed) instead of Burpees in the Burpee Box Jump Overs

*Use a challenging weight for the KB. The KB movements should take you about 2 min each round.

Friday 23 May

Warming Up

1 RFQ:

  • 10/10 Banded Lat Raises
  • 5 Russian Baby Makers

Onto 1-2 RFQ:

  • 5 Clean / Snatch Deadlifts
  • 5 Clean / Snatch High Pulls
  • 5 Clean / Snatch Turnovers
  • 5 Muscle Cleans / Snatches
  • 5 Power Cleans / Snatches
  • 5 Cleans / Snatches

Weightlifting – BB Cycling Speed Focus

  • 5 x 45″ 5 Muscle Cleans/Snatches AFAP

90″ rest

  • 5 x 45″: 5 Power Cleans/Snatches AFAP

2 min rest

  • 5 x 45″: 5 Cleans/Snatches AFAP

*Speed over weight today. Try to finish each set faster than the previous. Build the weight over each EMOM, but try not to lose too much speed.

Workout

Chipper for time (all YGIG):

  • 50 Calorie Row/Ski
  • 40 Pull Ups 
  • 30 DBL DB Clusters 
  • 20 Renegade Rows with Push Up 
  • 10 Wall Walks 

TC = 15 min

*At 0:00 and every min: 5 Synchro V-ups

Saturday 24 May

Warming Up

1-2 RFQ:

  • 5 Jefferson Curls
  • 30″ Thoracic Opener
  • 5/5/5 Banded Pull Aparts
  • 5 Walkouts with a Push Up

Strength – Bench Press & Deadlifts

3/4 RFQ:

  • 4 Bench Presses
  • 20 Deadlifts

*Deadlifts can be touch n go, focus on keeping proper tension throughout the whole movement. Up and down, no bouncing.

Workout

16 min EMOM for max reps

  1. Burpee Pull Ups
  2. Wall Balls
  3. Shuttle runs (5 m lanes, 1 lane = 1 rep)
  4. Rest

*Outside if the weather is nice.

Sunday 25 May

Warming Up

  • 400 m jog & chat

Then onto 1-2 RFQ:

  • 10 Banded Lat Pull Downs
  • 10 Updogs to Downward dogs
  • 10 KB Kang Squats

Strength – Bench Press & Deadlifts

3/4 RFQ:

  • 6 Bench Presses
  • 20 Deadlifts

 

Workout

4 RFT:

  • 400 m Run
  • 15 BB Thrusters @ 42.5/30 kg
  • 12 Burpees over BB

TC = 20 min

*Aim for 5 min rounds, ideally a bit less. Aim for a consistent working pace, around 75-85%. Shorten the run if you cannot complete it within 2.5-3 min

RX+ = 50/35 kg & 15 Burpees

I = 35/25 kg & 10 Burpees

B = 27.5/20 kg & 8 Burpees