plan een intake

Programming week 24

Monday 12 June

Warming Up

  • 2 min skipping

Then 2 sets:

  • 10 shoulder dislocates to giant circles
  • 10 banded pull aparts
  • 5 pike push ups

 

Gymnastics – WOD prep 15 min

Prepare for the workout – lots of high skill movements so make sure you scale appropriately. Sets are short so you shouldn’t be spending more than a few seconds on each movement.

 

Scaling: BMU – C2B – Pull up – kip swing – strict pull up

TTB: alternating TTB, leg raise, knee raise

HSPU: (deficit) pike push up, Z-press

 

Workout – 30 min

For reps:

5 min AMRAP

  • 3 BMU
  • 6 TTB
  • 9 air squats

Rest 2 min

5 min AMRAP

  • 3 HSPU
  • 6 Push ups
  • 9 DB deadlifts (M)

Rest 2 min

  • Repeat & pick up where you left the first round

Score is total number of rounds & reps completed

Tuesday 13 June

Warming Up

  • 2 min machine easy pace

Then 2 sets:

  • 5/5 worlds greatest stretch
  • 10 EB good mornings
  • 10 EB front squats

 

Weightlifting C& J

Focus: finishing the pull

In 15 min:

  • 3-5 clean pulls from power position
  • 3-5 clean pulls from hang position
  • 3-5 pulls from midshin position 

Then add some weight and perform:

3 x 5 clean pulls to hold (hold for 2″ at top position)

Then build up the weight on your barbell to 65-70% of your C&J and go on to:

6 x 60”

  • 3 cleans & 1 jerk @ 65-70%%

Rest 2 min

10 x 20”

  • 1 clean @ 70-80%

 

Accessory

3 RFQ:

  • 3/3 Turkish Get ups
  • 60 m SB bearhug carry
  • 20 m sledge push in max 20″
  • Straight into: max walking lunges with 2 DB (H)

We’ve been practicing TGU’s now for some time, try to up the weight if you understand the trick

Wednesday 14 June

Warming Up

2-3 RFQ:

  • 200 m easy jog – make sure you can still talk
  • 10 samson stretches
  • 5 inchworms

Conditioning – 30 min

5 x 60″ on / 30″ off

  • 10 DB thrusters and then AMRAP burpees in remaining time

5 min rest

5 x 60″ on / 30″ off

  • 10 burpees and then AMRAP thrusters in remaining time

Goal here is to push for reps in all rounds. The rest isn’t enough to fully recover but fight to hold the numbers. This workout requires a working intensity of 85-90%. 

 

Accessory – 15 min

For time:

  • 100 cal row/ski/Assault bike or 75 cal echo bike

Thursday 15 June

Warming Up

2-3 RFQ:

  • 5/5 cossack squats*
  • 10/10 SL deadlifts*
  • 5 down ups

*Use a KB for round 2

 

Powerlifting: Sumo Deadlifts

  • Build up to a 10RM sumo deadlift

Then using that weight: every 90″ x 6:

  • 8 sumo deadlifts

 

Workout

3 RFT:

  • 7 Thrusters
  • 7 Sumo Deadlift High-Pulls
  • 7 Push Jerks
  • 7 Overhead Squats
  • 7 Front Squats

At 0:00 and at every minute: 5 burpees

TC = 12 min

*Weight should feel medium, if you can go unbroken past round 1 the barbell is too light

RX = 60/42.5 kg

I = 42.5 / 30 kg

B = 32.5 / 20 kg

Friday 16 June

Warming Up

  • 2 min skipping

Then 2 sets:

  • 10 m walking lunges
  • 10 m bear walks
  • 10 m inchworms

 

Gymnastics skills: crossover SU/DU

  • 8 min AMRAP Crossover SU

RX+ crossover DU

Every break: 1 push up

Count your breaks and do all the push ups at the end after the 8 mins are over

 

Lowlands 2022 team qualifier workout 22.3

With your buddy in IGYG – divide whenever you want:

  • 45 C2B pull-ups
  • 20-meter dumbbell front rack overhead walking lunges
  • 35 C2B pull-ups
  • 40-meter dumbbell front rack overhead walking lunges
  • 25 C2B pull-ups
  • 60-meter dumbbell front rack overhead walking lunges
  • 15 (C2B) pull-ups
  • 80-meter dumbbell front rack overhead walking lunges

TC = 18 min

RX = 2 x 22.5/15 kg

I = 2 x 15/10 kg

B = 2 x 10 / 7.5 kg

*Scaling: C2B pull ups can be scaled to regular pull ups, TTB or jumping pull ups. Lots of volume on the shoulders. Choose your rep ranges wisely and break before you’re broken.

Saturday 17 June

Warming Up

  • 2 min machine easy pace

Then 2-3 RFQ:

  • 30″ plank hold
  • 10 KB deadlifts
  • 10 KB goblet squats

Conditioning

Get stuff ready and determine weight for DB and KB

*40″ is a short time domain, you should be able to push relatively hard because the numbers are also low

 

Workout – 30 min

6 x 40″ W:20″ rest

  • 6 cal row into AMRAP V-ups/TTB

2 min rest

6 x 40″ W:20″ rest

  • 5 cal ski into AMRAP dbl DB Devil press

2 min rest

6 x 40″ W:20″ rest

  • 4 cal echo bike into AMRAP KB Swings

2 min rest

6 x 40″ W:20″ rest

  • 3 burpee box jump overs into AMRAP wall balls

Sunday 18 June

Warming Up

2-3 RFQ:

  • 5/5 hip openers
  • 5 behind the neck presses
  • 5 OH Squats
  • 5 drop snatches

Weightlifting Snatch

Focus finishing the pull

In 15 min:

  • 3 pulls from power position
  • 3 pulls from hang position
  • 3 pulls from midshin position 

Then add some weight and perform:

3 x 5 snatch pulls to hold (hold 2″ in end position) – build up to 100%+ of your 1RM snatch

Deload the bar and then build up the weight on your barbell to 65-70% practicing your snatch

6 x 60”

  • 6 power snatches touch n go @ 60-65%%

Rest 2 min

10 x 20”

  • 1 power snatch @ 70-80%

Workout

10 min AMRAP:

  • 3 Thrusters
  • 6 Front squats
  • 9 Burpees over barbell