plan een intake

Programming week 29

Monday 14 July

Warming Up

2 RFQ:

  • 5 Clean/Snatch Grip Deadlifts
  • 5 High Pulls
  • 5 Front/OH Squats

1-2 RFQ:

  • 5 Tall Squat Cleans/Snatches
  • 5 High Hang Squat Cleans/Snatches
  • 5 Hang Squat Cleans/Snatches
  • 5 Squat Cleans/Snatches

 

Weightlifting

10-15 min to build to a heavy:

  • 2 Squat Cleans @ 60-80%

or

  • 2 Squat Snatches

Then with that weight:

  • 10 min EMOM

Workout

10 min AMRAP

  • X Wall Balls @ 9/6 kg WB to target
  • X KB Swings

The goal is to get as many reps as possible in all rounds so pace yourself appropriately.

RX = 25 reps & 24/16 kg KB

I = 20 reps & 20/12 kg KB

B = 15 reps & 12/8 kg KB

Tuesday 15 July

Warming Up

2 RFQ:

  • 8/8 Elbow exorotations
  • 10 Bent Over Flyes
  • 10/10 Single Leg Glute Bridges

Strength

3-4 RFQ:

  • 6 BB Strict Press
  • 6 BB Hip Thrust

*Fewer reps than last week, so build the weight.

Workout

3 RFT:

  • 8 Devil Press @ 2 x 20/15 kg
  • 16 TTB/Pull Ups (alternate each round)
  • 400 m Run

TC = 16 min

RX+ option: 12 complexes of TTB & Pull Up

*Outside if weather is nice

Wednesday 16 July

Warming Up

7 min AMRAP:

  • 10 Cal Machine
  • 10 Plate GTOH*
  • 10 Plate Lunges*

*Take a heavier plate every set.

Conditioning – Workout

40 min AMRAP:

  • 100/90 Calories Machine
  • 50 Heavy DB Clean & Jerk @ 1 x 30/20 kg
  • 50 Box Jump Overs
  • 100 m Walking Lunges @ 1 x 30/20 kg

Thursday 17 July

Warming Up

2 RFQ:

  • 10/10 Bird Dogs
  • 10/10 Cossack Squats
  • 30″ Active Hang

Strength

  • 4-4-2-2 Back Squats

After each set:

  • 6-12 Strict Pull Ups

*Stick with the same version as last week and aim to do more reps on the pull ups.

Workout

3 Rounds for Max Load:

  • 3 SB to/over shoulder
  • SB Carry for max distance – 10 m Lanes

*Aim to increase the weight each set

Score is your SB weight x distance. 1 (10 m) lane = 1 rep

Say you complete 3 SB to/over shoulder with 50 kg, then complete 40 m Carry, your score = 4 x 50 = 200

Rest at least 3 min between rounds

Friday 18 July

Warming Up

7 min AMRAP:

  • 5/5/5 Shoulder matrix with light weights
  • 30″ HS Hold or plank hold
  • 30″ Active Hang
  • 10 Arch to Hollow Body Snaps

Gymnastics – Bar skills / Inversion / Core

3-4 RFQ:

  • 5-7 BMU / 5-15 (C2B) Pull Ups
  • Accumulate 20″ Crow Pose (if this is easy, see if you can extend a leg) / Head Stand
  • 60″ Weighted Plank

*The focus is on learning new skills today, combined with some core training.

Workout

For time:

75 – 50 – 25 reps of:

  • DU – synchro
  • Alt. DB Snatch – synchro @ 1 x 20/15 kg
  • Lanes Shuttle Run (6 m) – YGIG

TC = 18 min

Saturday 19 July

Warming Up

2 RFQ:

  • 5/5 Updogs to Downward Dogs
  • 5/5 Lunges to Knee Raise
  • 10 Banded Bent Over Rows

Strength

12 min EMOM:

  • 10 Inverted Rows
  • 8 Bulgarian split squats L
  • 10 Push Up
  • 8 Bulgarian split squats R

*Same numbers as last week but now with almost no rest

Workout

45″ ON /15″ OFF x 20

  1. DBL DB Front Squats
  2. Line Facing Burpees
  3. KB swings
  4. Air Bike

The goal of today’s training is to find a sustainable pace to ensure you work the full 45″ intervals without stopping

It’s 20 sets in total so this means you will probably need to start slower than you think you can manage

Aim to hit the same numbers each round

Sunday 20 July

Warming Up

Running Drills Trainers Choice

Prep

Find a sustainable rep range/strategy and stick to this.

Conditioning – Workout

Almost Benchmark workout “Eva”

3-4 Rounds For Time

  • 800 meter Run
  • 30 Kettlebell Swings (32/24 kg)
  • 30 Pull-Ups

TC = 30 min

I = 24/16 kg KB

Banded Pull Ups

B = 16/12 kg KB

Jumping pull ups / Ring Rows

*Only go for round number 4 if you are doing 7 min rounds.