Programming week 21

Monday 22 May

Warming Up

  • 2 min machine easy pace

Then 2 sets:

  • 10 ring rows
  • 20″ plank hold into 5 push ups
  • 10 paused air squats

 

Conditioning

Prep: do a test round to figure out your numbers. The goal is to finish each round with the same number of reps. Aim to finish each set at 45″ max, ideally in 30″ especially in the early rounds.

 

Workout 

24 min EMOM:

  1. 1 round “Cindy” scaling: 3/7/10 reps
  2. 10-15 cal row 
  3. 5-8 D-ball squats
  4. 50 DU / 75 SU

 

Tuesday 23 May

Warming Up

  • 400 m easy jog

Then 1 set animals walks:

  • 10 m duck walk
  • 10 m bear walk
  • 10 m crab walk
  • 10 m inchworms

5 min wrist warm up

 

Gymnastics – 30 min

3-5 RFQ:

  • 3-5 paused wall walks (3″ pause in plank & HS position)
  • Accumulate 30″ support hold in rings
  • HS walk for max distance / scaling: seal walk

*Rest as needed between movements and sets

 

Workout – 20 min

10 min AMRAP

  • 2-4-6-8-10-12- etc

Of the complex:

  • 1 (C2B) pull up & 1 T2B

Between each set:

  • 5 shuttle runs of 7.5 m – 1 shuttle run is there and back, so 15 m in total

So the flow is 2 x complex (1 pull up & 1 T2B & 1 pull up & 1 T2B) then 5 shuttle runs (10 lengths), then 4 x the complex, 5 shuttle runs etc. Score is total reps completed on the rig. 1 complex = 2 reps.

Wednesday 24 May

Warming Up

2-3 RFQ:

  • 1′ machine
  • 10 good mornings
  • 10 bent over rows

Powerlifting: deadlift – 30 min

In 15 mins:

  • Find your 6RM deadlift

Then

  • -10% and do 1×7 reps
  • -10% and do 1×8 reps
  • -10% and do as many as you can

 

Accessory – 20 min

3 RFQ:

  • 5 weighted cat cows
  • 8 stiff legged deadlifts using 40% of the last weight on your barbell
  • 20 m sledge pull
  • 8 stiff legged deadlifts using 40% of the last weight on your barbell
  • 5 weighted cat cows

Accessory exercises to build a strong upper and lower back to support your deadlifts. Sledge pull to work on the lats.

Thursday 25 May

Warming Up

2-3 RFQ:

  • 5 down ups
  • 5/5 KB head halos each direction
  • 5/5 KB windmills

 

Strength: OH Squat & back squats – 25 min

  • Warm up in 3-4 sets to find your 6RM OH Squat

Then:

  • 4 x 6 OH squats followed by a max set back squats with the same weight.

So do 6 OH squats, then lower the barbell to your neck and go straight to your max set back squats.

 

Workout – 20 min

15 min AMRAP:

  • 8 DB alternating snatches
  • 10 OH walking lunges L
  • 8 DB alternating snatches
  • 10 OH walking lunges R
  • 10 lateral burpees over the DB
  • rest 1 min

*Try not to let go of the dumbbell during the entire set. RX weight is 22.5/15 kg, but go lighter if you cannot hold on.

Friday 26 May

Warming Up

TABATA:

  • even sets: plank to downward dogs
  • uneven sets: EB thrusters

 

Buddy WOD prep –  15 min

In 15 min warm up for the heavy powerclean & HSPU.

The weight on the barbell should be close to your 1RM powerclean. You’re only doing half of the reps (your buddy does the other half) so try not to cut yourself too much slack.

Athletes who are limited on technique perform a regular heavy deadlift. 

 

Workout

Holleyman with a buddy – alternate movements

30 Rounds For Time:

  • 5 Wall Balls (9/6 kg)
  • 3 Handstand Push-Ups
  • 1 Power Clean (100/70 kg)

TC = 30 min

Scaling: I = 70/50 kg, B = 40/30 kg

HS push up alternative: pike push ups 

To finish the workout in time you have to complete one round per minute. This should be doable if you avoid losing too much time in your transitions and choose your regressions wisely if you can’t RX this workout. 

Saturday 27 May

Warming Up

  • 2 min machine

Then with an empty barbell:

  • 3-5 Snatch grip deadlifts
  • 3-5 Snatch pulls
  • 3-5 snatch balances
  • 3-5 high hang snatches
  • 3-5 hang snatches
  • 3-5 snatches

Weightlifting: Snatch – 30 min

In 15 mins build to a heavy of the complex:

  • Snatch pull + Snatch + hang snatch (max 85%)

Then using that weight:

10 min EMOM:

  • Snatch + hang snatch

 

Accessory – 20 min

3 RFQ:

  • 5-8 D-ball squats
  • Accumulate 30″ D-ball hold
  • 5-8 D-ball squats

*Goal is to keep the ball off the floor at all times. Choose lower rep ranges to achieve this. If the 35 kg D-ball is too heavy, use a 20 kg plate.

Sunday 28 May

Warming Up

2RFQ:

  • 10 EB pull aparts into 10 shoulder dislocates
  • 10/10 m KB OH walk L/R
  • 10 ring rows

 

Strength: strict press – 30 min

In 10 min:

  • Find your 8RM seated strict press

Then 4 sets:

  • 7 seated strict presses (using your 8RM weight)
  • 16 SA DB rows

*Rest 2 min between sets

 

Workout – 20 min

For time:

10-20-30-20-10

  • HSPU / Hand release push up
  • KB Swing @ 28/20 kg

TC = 15 min

*In case your shoulders weren’t fried yet. Keep sets small to ensure you can keep moving. You need to complete 12 reps per minute.