Programming week 24 - Eindhoven Gym

Monday 10 June

Warming Up

Running drills trainer’s choice

Conditioning – Pacing Running

90″ recovery pace
60″ moderate pace
15″ sprint

x 6

Workout

3 RFT:

20 Wall Balls
30 Alt DB Snatches @ 1 x 22.5/15 kg

1 min rest

3 RFT

20 Double DB Burpee Deadlifts @ 2 x 22.5/15 kg
30 m Walking Lunges @ 1 x 22.5/15 kg

TC = 18 min

Tuesday 11 June

Warming Up

1-2 sets:

5/5 inward knee rotations in deep squat
5/5 World’s Greatest Stretches

1-2 sets:

5/5 lunge matrix
10 good mornings

Strength: Back Squats

For quality 3-4 sets:

8 Back Squats
30″ rest
12 Front Foot Elevated Split Squats
30″ rest
16 Sissy Squats

Workout

6 min AMRAP

5-10-15-20-25-30-etc TTB or V-ups – add 5 reps each set
30-60-90-120-etc SU/DU – add 20-30 reps each set

3 min rest

6 min AMRAP

etc-30-25-20-15-10-5 TTB of V-ups
etc-120-90-60-30 SU/DU

*In the second AMRAP you start where you finished in the first AMRAP and work your way back down to 0 before the 6 min are up. So for example if you got to 25 TTB and only 90 of 150 DU of that set, you start in the second AMRAP with 90 DU, then 25 TTB, then 120 DU, 20 TTB and so on.

Wednesday 12 June

Warming Up

In threes:

P1:

30″ hollow body hold
30″ arch body hold

P2:

60″ row

P3:

60″ AMRAP 10 scapula pull ups into 15″ dead hang

x 2 rounds

Gymnastics Skills – Butterfly/Kipping Pull Up

3-4 RFQ:

5-15 Butterfly or Kipping pull ups
30-60″ (Weighted) Plank Hold

*Rest as needed

2-3 RFQ:

5-10 Strict Pull Ups
60″ rest

*Use bands to make at least 5 reps, add weight if 10 reps is easy

Workout

4-5 rounds

500/400 m row
1 round DT @ 70/50 kg

*Start a new set every 6 min – Make teams of 3 and choose a distance on the rower that enables you to complete under 2 min, so every 2 min the next athlete can start

*DT = 12 deadlifts, 9 hang power cleans, 6 STOH

*Beginners do 4 rounds with lighter weight, advanced athletes 5

Thursday 13 June

Warming Up

1-2 sets:

10/10 Lateral Raises
5/5 External Rotations

Then with a PVC or empty barbell:

5 behind the neck presses
5 behind the neck presses in high squat
5 behind the neck presses in deep squat

With an empty barbell:

5 OH squats
5 snatch pulls
5 tall power snatches
5 hang power snatches
5 power snatches
5 squat snatches

Weightlifting – Snatches

In 5-6 sets: build to a max for the day:

5-3 snatches

Beginners go for 5 reps, more advanced go for 3’s

Then onto:

75″ x 5

5 snatches with final weight (B)
3 snatches with final weight (A)

2 min rest

5 min EMOM

3 snatches in singles (B)
2 snatches in singles (A)

2 min rest

Every 45″ x 5

2 snatches in singles (B)
1 snatch (A)

*Keep the same weight over all sets.

Workout – conditioning

2 x 1K for time
60″ rest between intervals

I =

2 x 800 m run for time
60″ rest between intervals

B =

1 x 800 m
60″ rest
1 x 400 m run

Can’t run? Same intervals on machines

Friday 14 June

Warming Up

2 min machine

Then 2 sets:

15 Air Squats
20 Plate GTOH
60″ D-ball hold

*Take heavier plate/D-ball for second set

Conditioning with a D-ball

For time with a buddy:

60 D-ball squats IGYG
100 m D-ball carry IGYG
1K row/ski 2K E/A bike
40 D-ball to shoulder IGYG
100 m D-ball carry IGYG
1K ski/row/ 2K E/A bike
20 D-ball GTOH IGYG
100 m D-ball carry IGYG
2K E/A bike 1K ski/row

TC = 40 min

Saturday 15 June

The Eindhoven Throwdown! The gym is closed for classes & open gym but come and cheer on our athletes!

Sunday 16 June

Warming Up

1-2 sets:

5 Inchworms
10/10 Lateral straight arm pull downs

1-2 sets with empty barbell:

10 Romanian Deadlifts
10 Bent Over Rows (pulling bar to crease of hip)

Strength: Deadlift

For quality 3-4 sets:

8 Deadlifts
30″ rest
12 DB SLDL
30″ rest
16 Banded Hamcurls

Workout – “Batman & Robin”

For Time (with a Partner)

100 Burpees
200 Double-Unders or 300 Single Unders
50 Pull-Ups
100 Calorie Air Bike

TC = 20 min