Programming week 26 - Eindhoven Gym

Monday 26 June

Warming Up – 10 min

2 sets:

5 down ups
5 push ups
5 narrow stance air squats

Then 2 sets:

5 burpees
5 pike push ups
10 step back lunges

Then 1 set:

5 lateral burpees over the line
5 (negative) handstand push ups
10 single leg squats (skater or pistol)

Weightlifting: Snatch

In 15 min:

Warm up to your workout weight for the squat snatch. This should feel medium heavy or about 75-80% of your 1RM snatch.

Athletes limited by technique perform either heavy back squats if they want to focus on intensity (aim for 80% of 1 RM) OR if they want to focus on technique, perform 2 squat snatches with light weight.

Workout “Quarterpounder”

25 min AMRAP:

4 Bar-facing Burpees
3 Handstand Push-ups
2 Pistols
1 Squat Snatch @ 70/47.5 kg

Tuesday 27 June

Warming Up – 10 min

2 sets:

45″ air bike easy pace
10 m walking lunges
2/2 Turkish get Ups

Powerlifting: back squat – 30 min

In 2-4 sets work up to 75-80% of 1 RM of your back squat

Then using that weight:

8 x 2 min:

8 back squats

Workout – 20 min

3 RFQ:

30″ max cals echo (not assault) bike

*Rest as needed (at least 3 min) If you don’t need that much you did not push hard enough ;) Score is your highest number of cals.

Wednesday 28 June

Warming Up – 10 min

2 min skipping practice

Then 8 min continuous flow of:

10 m lateral bear walk L/R
5 walkouts with push up
10 scap pull ups
10 ring rows

Gymnastics strength – 20 min

12 min EMOM

Even sets: 6 ring dips
Uneven sets: 6 strict pull ups

Workout – 25 min

Start a new set every 5 min x 3

100 DU or 2′ practice
30 (C2B) pull ups (if you can do 10 UB kipping pull ups, do C2B)
HS walk for distance in remaining time

*2 min rest between rounds

*Scaling: HS walk to wall, or wall walks

*Score is shortest distance

Thursday 29 June

Warming Up

With an empty barbell 3-5 reps of:

paused clean pulls (pause at knee cap and power position)
clean pulls
muscle cleans
power cleans
squat cleans

Weightlifting: clean & jerk – 30 min

Focus: Stability in the catch

1 x 5 Step into split position
1 x 5 Jump into split position
1 x 5 Jump into split position with empty barbell
2 x 3 Tall split jerk (starting at forehead height, tilt head back rather than moving the barbell forward to ensure the barbell stays over your shoulder)
3 x 3 Tall split jerk from the shoulder and start adding weight to barbell

Then:

Work up to a heavy (not max) 3RM clean & jerk

In 10 min:

6 x 60”

1 cleans & 3 jerks @ 70-75%

Rest 2 min

6 x 20”

1 clean & jerk @ 75-85%

Accessory – 20 min

3 RFQ:

100 m D-ball carry
3/3 Turkish Get Ups (H)

*Aim to minimise rest between movements, rest as much as needed after each round

Friday 30 June

Warming Up

2 sets:

400 m easy jog (try to pick up the pace on set 2)
10 down ups
10 KB swings

Conditioning

Prep: choose your friends wisely. Make teams of 2 or 4 and ensure you’re all on a similar level in terms of conditioning.

Lowlands quarterfinal team workout 22.2 – 25 min

10 synchronized line-facing burpees (all 2 or 4)
2 shuttle runs (Pair/person 1)
2 shuttle runs (Pair/person 2)
15 synchronized line-facing burpees (all 2 or 4)
3 shuttle runs (Pair/person 1)
3 shuttle runs (Pair/person 2)
20 synchronized line-facing burpees (all 2 or 4)
4 shuttle runs (Pair/person 1)
4 shuttle runs (Pair/person 2)
25 synchronized line-facing burpees (all 2 or 4)
5 shuttle runs (Pair/person 1)
5 shuttle runs (Pair/person 2)
20 synchronized line-facing burpees (all 2 or 4)
4 shuttle runs (Pair/person 1)
4 shuttle runs (Pair/person 2)
15 synchronized line-facing burpees
3 shuttle runs (Pair/person 1)
3 shuttle runs (Pair/person 2)
10 synchronized line-facing burpees
2 shuttle runs (Pair/person1)
2 shuttle runs (Pair/person 2)

TC = 22 min

*1 shuttle run = there and back so 15 m, not 7.5!

*Burpees can be scaled to down ups

Saturday 1 July

Warming Up

2′ machine

Then 2 sets:

10 single leg deadlifts without weight
10 KB thrusters
10 bird dogs

Strength: deadlift high pulls & thrusters

The thruster is for most people heavier than the deadlift high pull so use that to determine your weights, but practice both movements. Aim for the following rep ranges: when fresh you should be able to complete 12 reps UB with the light barbell, 6 with the medium and 3 with the heavy barbell.

If the barbell is too heavy, use dumbbells for the thrusters and KB’s for the deadlift high pulls but try to maintain these numbers

Another fun chipper

30 cal machine
30 Sumo deadlift high pulls L
30 Thrusters L
20 cal machine
20 sumo deadlift high pulls M
20 thrusters M
10 cal machine
10 sumo deadlift high pulls H
10 thrusters H

TC = 18 min

Sunday 2 July

Warming Up

2-3 RFQ:

10 shoulder dislocates into giant circles
10 plank to downward dogs
10 KB bent over rows

Gymnastics Strict HSPU – 30 min

12 min EMOM

Even sets: 4 SHSPU
Uneven sets: 7 strict chin ups

*Find a version that enables you to do just these numbers, no more/less. Use bands or weights accordingly.

Workout

4 x 3′ on / 3′ off

Even sets: 10 devil presses into max burpee box jump overs
Uneven sets: 30 sit ups into max TTB

*Score is lowest reps

*Aim to spend 1.5 mins on the first movement, if thats not happening scale to:

Intermediate: 8 devil press & 25 sit ups

Beginner: 6 devil press & 20 sit ups