plan een intake

Programming week 22

Monday 26 May

Warming Up

1 RFQ:

  • 10/10 Leg Swings
  • 10 Squat & Reaches

Then onto 1RFQ with empty barbell:

  • 5 Good Mornings
  • 5 Snatch / Clean Grip High Pulls
  • 5 High Hang Power Snatches / Cleans
  • 5 Hang Power Snatches / Cleans
  • 5 Power Snatches / Cleans
  • 5 Squat Snatches / Cleans

Weightlifting – BB Cycling Weight Focus

  • 5 x 45″: 7 Cleans/snatches AFAP

2 min rest

  • 5 x 45″: 5 Cleans/Snatches AFAP

2 min rest

  • 5 x 45″: 3 Clean/Snatch AFAP

*Build weight per 5 sets. Keep moving the bar as fast as you can with a challenging weight.

Workout

90″ ON / 45″ OFF x 5

  • 40 DU
  • 6 DBL DB Devil Presses @ 2 x 20/15 kg
  • 3 Wall Walks

*Short but spicy one for the shoulders. Start each round where you finished the previous one. The mandatory breaks should enable you to push a lil bit harder in the working time. Score is total reps collected in all 5 sets.

Tuesday 27 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 Volume

17 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.

Workout

3 x 4 min AMRAP / 2 min rest between AMRAPs

  • 400 m run
  • AMRAP BB Thrusters @ 50/35 kg 

Score = total thrusters in all 3 sets

RX+ = 60/40 kg

I = 40/30 kg

B = 30/20 kg

Wednesday 28 May

Warming Up

1 RFQ:

  • 10/10 Leg Swings
  • 5/5 Cossack Squats

Then with an empty barbell 2 RFQ:

  • 5/5 Front rack stretches
  • 5 Front Squats
  • 5 Bent Over Rows

Strength – Front Squats & Gorilla Rows

3/4 RFQ:

  • 4 Front Squats
  • 10/10 Gorilla Rows

Workout

Buy in:

  • 50/45 Calorie Machine

 

Then onto 5 rounds of:

  • 12 Burpee Deadlifts @ 2 x 22.5/17.5 kg
  • 6/6 STOH @ 1 x 22.5/17.5 kg

Cash out:

  • 50/45 Calorie Machine

TC = 20 min

RX+ = 2 x 25/20 kg

I = 2 x 20/12.5 kg – 4 rounds

B = 2 x 15/10 kg – 4 rounds

Thursday 29 May

Warming Up

  • 400 m easy jog

Into:

  • 20 Calf Raises
  • 20 Toe Raises
  • 20 Tall Jumps on the Balls of your feet

Into:

  • 2-3 sets of 20″ Strides practicing building your speed

Then onto:

  • 1 round 400 m jog speeding up each 100 m, start slow and try to keep building your speed until the final 100 m. Aim to hit your target pace in the final 100 m

400 m Re-TEST

  • 400 m run for time

3 attempts to find your fastest 400 m time

*Take at least 3-4 min rest between attempts

Split Jerk – Technique

2 RFQ:

  • 10 KB OH Presses into 20 m KB OH Carry L
  • 10 KB OH Presses into 20 m KB OH Carry R

Then practice foot stance:

  • 5-10 Step into split position
  • 5-10 Jump into split position
  • 5-10 Add Arms
  • 5 -10 with an empty barbell

Weightlifting Technique – Split Jerks

3-5 RFQ:

  • 5 Split Jerks

3-5 RFQ:

  • 3 Split Jerks

3-5 RFQ:

  • 1 Split Jerk

*Take the barbell from the rack. Build weight as reps go down.

Friday 30 May

Warming Up

  • 2 min Burpees over Plank

*In pairs, one partner holds a plank, the other makes a burpee next to them and jumps over them, then holds a plank. The other partner then comes out of their plank to make a burpee over the other partner and so on.

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:

  • 2 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

With a buddy – all YGIG:

2 RFT:

  • 100 m SB Carry @ 60/45 kg SB
  • 20 Pull Ups
  • 20 SB Squats
  • 20 TTB
  • 20 SB to shoulder
  • 10 Complexes: Pull Up to TTB

TC = 20 min

RX+ Sync all gymnastics / 70/50 kg D-ball

I = Banded Pull Ups & Leg Raises – Complex = 10 Pull Ups & 10 Leg Raises / 50/35 kg D-ball

B = Jumping pull ups or ring rows & (alternating) V-ups – Complex = 10 Pull Ups & 10 V-ups / 30/20 kg SB

Saturday 31 May

Warming Up

  • 400 m easy jog

Into:

  • 20 Calf Raises
  • 20 Toe Raises
  • 20 Tall Jumps on the Balls of your feet

Into:

  • 2-3 sets of 20″ Strides practicing building your speed

Then onto:

  • 1 round 400 m jog speeding up each 100 m, start slow and try to keep building your speed until the final 100 m. Aim to hit your target pace in the final 100 m

400 m Re-TEST

  • 400 m run for time

3 attempts to find your fastest 400 m time

*Take at least 3-4 min rest between attempts.

If you’ve already done this test and do not wish to repeat it, complete the following training:

12-15 min AMRAP @ 65-75%:

  • 8 Lanes Shuttle Runs (across the field opposite the rig)
  • 12 Burpee Pull Ups
  • 15 Wall Balls

*Work at an easy pace without stopping anywhere during the 15 min. Start slower than you want to.

Workout

15-20 min AMRAP

  • 500/450 m Row/Ski/1K/900m Bike
  • 20 Alt DB Snatches @ 1 x 20/15 kg
  • 15 m HS Walk or 6 Wall Walks
  • 500/450 m Row/Ski/1K/900m Bike
  • 20 Alt DB Snatches @ 1 x 20/15 kg
  • 20 HSPU or Push Ups

*We finish off with a gymnastics challenge for the shoulders with a high heart rate.

Sunday 1 June

Warming Up

1 RFQ:

  • 30″ FR or OH stretch
  • 5/5 World’s Greatest stretch

Then onto:

2-3 RFQ in snatch or clean grip:

  • 5 Snatch/Clean Deadlifts
  • 5 High Pulls
  • 5 Front/OH Squats
  • 5 Tall Cleans/Snatches
  • 5 Hang Cleans/Snatches
  • 5 Cleans/Snatches

Weightlifting – BB Cycling Speed Focus

30″ ON / 60″ OFF

  • 6 Front Squats into AMRAP Powercleans / 6 OH Squats into AMRAP Powersnatches

*Today we add the challenge of moving the bar fast under fatigue. The bar should be light, about 30-40% of 1RM.

 

Workout

“Warr’s DT”

20 min AMRAP

  • 150 Wallballs @ 9/6kg
  • AMRAP ‘DT’ @ 60/40 kg

DT = 12 Deadlifts, 9 Hang power Cleans, 6 Shoulder to overhead

RX+ = 70/50 kg

I = 45/30 kg

B = 30/20 kg