plan een intake

Programming week 27

Monday 3 July

Warming Up

10 min AMRAP:

  • 5 down ups
  • 5 push ups
  • 2 shuttle runs

Powerlifting: bench press

In 3-4 sets warm up to 70%

Then:

  • 3 x 10 @ 70%
  • 2 x 8 @ 75%
  • 2 x 6 @ 80%
  • 1 x max @ 85%

 

Workout – 25 min

4 RFT:

  • 30 American KB Swings (24/16 kg)
  • 20 box step ups ( 2x 15/10 kg)
  • 10 Renegade rows + push up (2 x 15/10 kg)
  • 1 min rest between rounds

TC = 16 min

*You have one minute to complete each movement, scale the weights so you can do everything UB, no time for in-between breaks.

Tuesday 4 July

Warming Up

2 RFQ:

  • 5/5 world’s greatest stretch
  • 10 lat pull downs with straight arms
  • 20″/20″ banded OH stretch

Weightlifting: Snatch – 30 min

Focus: fast turnover 

  • 1 x 5 behind the neck presses
  • 1 x 5 OH Squats
  • 1 x 5 drop snatches (slow, bar shouldn’t move up as you push yourself under the bar)
  • 2 x 3 snatch balances
  • 3 x 3 tall snatches and add some weight to the bar

Then build up the weight on your barbell to 60-70% of your 1 RM power snatch and aim to hold the same speed.

Then onto:

4 x 60”

  • 5 power snatches touch n go @ 60-70%

2 min rest

6 x 45”

  • 3 power snatches drop n go @ 70-80%

 

Accessory – 15 min

3 RFQ:

  • 10 D-ball squats
  • Into AMRAP D-ball to shoulder

Wednesday 5 July

Warming Up

4 min AMRAP

1-2-3-4-56-6-etc

  • air squats
  • shuttle runs

Flow: 1 air squat, 1 shuttle run, 2 air squats, 2 shuttle runs etc.

 

Conditioning

3 RFT:

  • 800 m run 
  • 30 DB cleans (2x 20/12.5 kg) 
  • 40 TTB / V-ups 
  • 50 m walking lunges (2x 20/12.5 kg) 

TC = 40 min

*Long workout today with sneakily annoying movements. Find a sustainable pace around 70% intensity and hold it. The goal is not to stop moving for longer than 5-10″ before the 3 rounds are done. Break up the TTB in smaller sets than you think you can do to ensure you can keep moving. Break before you are broken.

Thursday 6 July

Warming Up – 15 min

  • 2 min machine

2 sets:

  • 5/5 SL deadlifts
  • 5 push ups

1 set:

  • 10 EB goodmornings
  • 5 pike push ups

 

1 set:

  • 10 deadlifts
  • 5 HSPU

Gymnastics – 30 min

Benchmark workout “Diane”

First warm up deadlifts to workout weight in 2-3 sets. Then:

21-15-9 Reps For Time

  • Deadlifts (100/70 kg)
  • Handstand Push-Ups

TC = 12 min

Scaling: HSPU – (Pike) push ups

I = 70 / 47.5 kg

B = 42.5 / 30 kg

 

Accessory – 15 min

3 RFQ:

  • 25 seated leg raises
  • 20 shoulder taps in high plank
  • 30″ pike ups on rower

*Rest as needed

Friday 7 July

Warming Up – 10 min

  • 2 min row / ski

2 sets with a 5/10 kg plate:

  • 10 deadlifts
  • 10 strict presses
  • 10 GTOH

 

Weightlifting: C&J – 20 min

In 15 min:

  • build to a heavy 6 RM (not max) push jerk

 

Buddy Workout – 30 min

6 RFT with a buddy:

  • 500 m row / ski
  • 1 round DT (12 deadlifts. 9 hang power cleans, 6 STOH)

Alternate full rounds

TC = 20 min

 

RX = 70/50 kg

I = 50/35 kg

B = 35 / 20 kg

*The goal of today is to push through a heavy set of DT with a high heart rate. Don’t pace too much on the rower, push for a good time, but not so much you’re too broken before getting to the barbell. Aim for 3 min rounds, your first set of DT should still be UB.

Saturday 8 July

Warming Up

2-3 RFQ:

  • 3/3 lunge matrix
  • 2/2 TGU or windmills
  • 5 inchworms

 

Powerlifting: Back squats & Romanian Deadlifts

In 2-4 sets warm up to about 75-80% of both movements

Then: 10 min EMOM

  • Even sets: 6 back squats
  • Uneven sets: 6 Romanian deadlifts

 

Workout

10 min AMRAP

  • 3 snatches (L)
  • 5 OH Squats (L)
  • 7 TTB / alternating TTB / knee raise
  • 9 wall balls

*Short sets so try to resist the urge to waste time on transitions. Aim to do everything UB.

Sunday 9 July

Warming Up

7 min AMRAP

  • 10 m bear walk
  • 5 inchworms
  • 5 kip swings

 

Gymnastics: bar skills – 30 min

For quality

Advanced:

  • 3 x 5 kip swings & 5 straight leg raises
  • 3 x 15 butterfly pull ups
  • Accumulate 5-10 pull overs
  • 3 x 12 strict wide grip (banded) pull ups

 

Intermediate:

  • 3 x 5 kip swings & 3 straight leg raises
  • 4 x 10 kipping pull ups
  • Accumulate 3 x 30″ chin over bar hold in L-sit
  • 3 x 12 strict (banded) pull ups

 

Beginner:

  • 3 x 5 kip swings & 5 knee raises
  • 4 x 5 kip swings & 5 kip swing + hip pop
  • Accumulate 3 x 30″ chin over bar hold OR top of ring row
  • 3 x 10 strict (banded) pull ups

 

Workout – 15 min

4 RFT:

  • 20 crossover SU (RX+ = crossover DU)
  • 10 lateral burpees over the rope
  • 4 wall walks

TC = 12 min