plan een intake

Programming week 28

Monday 10 July

Warming Up

5 min AMRAP

  • 5 down ups
  • 10/10 m KB OH walk
  • 10 KB swings

Conditioning – 20 min

Skill: skipping

2 x 5 x 60″ work / 30″ rest

  1. SU
  2. Reverse SU
  3. Crossover SU
  4. SU / DU alternating
  5. DU practice

*Practicing some skills with the rope. Even if you can do DU, can you still do singles or crossovers?

 

Workout – 30 min

4RFT:

  • 400 m run
  • 8 SB/D-ball to/over shoulder
  • 8 SB/D-ball facing burpees

TC = 24 min

*Use the run as your active recovery and getting the heart rate down, push the pace on the D-ball

Tuesday 11 July

Warming Up

With an empty barbell 2 sets of:

  • 10 deadlifts
  • 10 muscle cleans
  • 10 front squats
  • 10 strict presses

Weightlifting: Cleans – 25 min

In 15 min work up to a heavy of the complex:

  • 1 deadlift + 1 squat clean + 1 front squat + 2 jerks

Then in 10 min:

  • 4 sets at that weight with 2 min rest between sets

 

Workout – 20 min

2′ on / 2′ off x 4

  • Even sets: 6 devil presses into AMRAP burpees over DB
  • Odd sets: 30 wall balls into max cals machine

RX = 2 x 22.5/15 kg DB

I = 2 x 15/10 kg DB

B = 2 x 10/5 kg DB

*Some conditioning to finish, short sets and long rest means we expect higher intensity. Push the pace on the burpees and machine, try to stay unbroken on the devil presses and wall balls

Wednesday 12 July

Warming Up

  • 2 min machine

Then 2 sets:

  • 10 KB deadlifts
  • 10 ring rows
  • 30″ HS hold

 

Strength: push & pull – 25 min

Warm up in 2-3 sets

Then:

4 x 8 Arnold press

4 x 8 Pendlay row

*Rest at least 90″ between rounds – No yanking on the bar on the pendlay rows, reduce the weight so the only thing moving are your arms, no movement in back or hips.

 

Accessory

3 RFQ

  • 2/2 Turkish Get ups
  • 20/20 m suitcase carry (use a barbell if you can)
  • 20 m Sledge rope pulls

Upper body circuit – aim to load all movements as heavy as you can. If technique is still an issue on the TGU, practice this with light weight first. On the sledge pulls, keep your torso parallel to the floor. Do not use the hips to come upright, to goal is to isolate the lats, similar to the pendlay row.

Thursday 13 July

Warming Up

  • 2 min skipping

Then 2 sets:

  • 3-5 Snatch grip deadlifts
  • 3-5 snatch grip turnovers
  • 3-5 OH Squats
  • 3-5 snatch balances
  • 3-5 tall snatches
  • 3-5 hang snatches
  • 3-5 squat snatches

 

Weightlifting: Snatch – 15 min

  • Build the weight on your snatch to a heavy 3 RM snatch

*This is going to be your workout weight.

 

Workout – 30 min

For time:

  • 40 deadlifts (L)
  • 40 TTB / sc. knee raise
  • 30 front squats (L-M)
  • 30 pull ups /sc.  jumping pull ups
  • 20 cleans (M)
  • 20 C2B / sc. ring rows (with elevated feet)
  • 10 snatches (H)
  • 10 BMU / sc. jumping BMU

TC = 26 min

*Another fun chipper with a lot of high skill movements. Scale the bodyweight movements but don’t make it too easy for yourself. Each combination should take you about 5-6 min.

The barbell should feel light on the first few movements but by the time you get to the snatches you should be down to singles. Athletes limited by technique: use DB’s.

Friday 14 July

Warming Up

Buddy Burpee Game with a plate

Then 2 sets:

  • 10 ring rows
  • 5 push ups
  • 10 narrow stance squats

 

Gymnastics strength / skills

15 min EMOM

  • 1-3 legless rope climbs or rope rows (per arm)
  • 6-12 pistol squats
  • 3-6 ring dips

*Strength / skill circuit, choose numbers and progressions that enable you to practice with good form.

 

For max calories – with your buddy – 20 min

12 min AMRAP

  • 60 manmakers

versus

  • max calories ski / row

At 0:00 and every 2 min: 10 synchronised TTB or knee raises

RX = 2 x 22.5/15 kg

I = 2 x 15/10 kg

B = 2 x 10/5 kg

*Switch whenever you want. One buddy starts on the machine, the other on the manmakers. Once you’re done with the manmakers, one buddy can rest while the other rows/ski’s. 

Saturday 15 July

Warming Up

5 min AMRAP:

  • 10 air squats
  • 5 shuttle runs
  • 10 wall ball shots without squat – just the dip of the push press

 

Conditioning: benchmark workout “Karen”

For time:

  • 150 wall balls

TC = 12 min

*What is your strategy going to be? Breaking them up in manageable sets or is this going to be a no-strategy kinda thing?

 

Accessory – 20 min

3 RFQ;

  • 400 m recovery pace run
  • 20 KB swings
  • 20 cal row easy pace
  • 20 sit ups

*Some easy recovery pace movement to keep the legs alive. This shouldn’t feel hard, if running is never easy for you, change the run to a 200 m recovery walk.

Sunday 16 July

Warming Up

5 min AMRAP for quality:

  • 5/5 front rack openers
  • 10 EB front squats
  • 30″ shoulder taps in high plank

 

Strength: single leg squats – 25 min

Warm up in 2-3 sets

Then do a maximum of 5 heavy sets of:

  • 10 step back lunges with BB in front rack

 

Workout

3′ on / 3′ off x 3:

  • 8 D-ball over box – box should be chest height
  • 8 box get overs
  • DBL DB/KB OH walking lunge for max distance in remaining time

 

*Flow: 1 D-ball over box & climb over the box to the other side, 1 D-ball over box & climb over the box to the other side etc. until you’ve done 8 of each. Then move to your set of KB/DBs and keep doing walking lunges for the remaining time.