plan een intake

Programming week 29

Monday 15 July

Warming Up

1-2 sets:

  • 30″/30″ Pec stretch
  • 30″/30″ OH Pallof Press

1-2 sets:

  • 5/5/5/5 Banded Shoulder Lat Pull Downs
  • 30″ Wall or Back Facing HS Hold

GYM – HSPU & SL Squats

3-4 RFQ:

  • 3-5 (wall facing) SHSPU / KHSPU / 30-45″ HS hold
  • 12-18 V-ups
  • 6-12 KHSPU / (feet elevated) pike push ups / push up
  • 15-18 sit ups

*Rest as needed

 

2-3 RFQ:

  • 12 Alternating SL Squats (pistol or skater)
  • Accumulate 60″ (weighted) plank

 

Workout

10 min AMRAP:

2, 4, 6, 8, 10, etc reps of:

  • Burpees
  • Pistols or Skater Squats

Tuesday 16 July

Warming Up

1-2 sets:

  • 30″ OH Thoracic Opener
  • 30″ Downward dog to Upward Dog

Then with an EB:

  • 5 Behind the Neck OH Presses
  • 5 Elbow Rotations with BB OH
  • 5 OH Squats
  • 5 Drop Snatches
  • 5 High Hang Squat Snatches
  • 5 Hang Squat Snatches

Weightlifting – Snatch & OH Squat

Every 75″ x 8

Set 1-4: 2-4 snatches

Set 5-8: 2-4 OH squats

*OH squats can be taken from the rack. Aim to go heavier on your OH squats than your snatches. Advanced athletes go for lower end of the range and aim for higher weight, novice athletes go for higher reps and lower weight.

 

Workout

5 RFT

  • 8 Powersnatches @ 50/35 kg
  • 16 Wall Balls
  • 20/16 Cal Machine

TC = 17 min

Aim for 3 min rounds

I = 35/25 kg BB / 14 WB / 18/14 cal

B = 20/15 kg BB / 12 WB / 16/12 cal

Wednesday 17 July

Warming Up

  • 400 m jog & chat

1-2 RFQ:

  • 10 air squats
  • 10 sit ups
  • 5 down ups
  • 10 cal machine

Conditioning – Workout

2 RFT:

  • 1K run
  • 2 rounds of:

20 Goblet squats @ 24/16

20 Push ups

20 KB swings @ 24/16 kg

20 TTB

  • 1 K row/ski

I: 800 m run/row/ski – leg raise or alt TTB – 20-12 kg KB

B: 800 m run/row/ski – 15 reps of all movements – leg or knee raise – 16/8 kg KB

*If weather is nice go outside & change rowing/ski for runs and change format to:

4 RFT:

  • 1 K run
  • 20 Goblet squats @ 24/16
  • 20 Push ups
  • 20 KB swings @ 24/16 kg
  • 20 TTB

Thursday 18 July

Warming Up

7 min AMRAP:

  • 10 Plank to Downward Dogs
  • 60″ row or ski or air bike with arms only
  • 10/10 m Walk with KB OH
  • 5/5/5/5 Shoulder Matrix with Microplates

Strength: Bench Press

For quality 3-4 sets:

  • 4 Bench Press

30″ rest

  • 8 DB SA OH press

30″ rest

  • 12 Lateral raises

 

Workout

10 min AMRAP

  • 8/8 DBL DB OH box step ups / scaling one arm FR one arm OH
  • 18/15 Box Jump Overs

Friday 19 July

Warming Up

With your buddy: 3 attempts to row/ski exactly 250 m – remove the screen on sets 2&3. Every m you end over or under 250 m results in a penalty of 1 burpee for both partners. So if you end up at 245 m that is 5 burpees. There’s a cap of 10 burpees.

GYM – Strict TTB & Rings

4 rounds for quality

Round 1 & 2:

  • 3-6 strict (straddle) TTB / strict knee to elbow / hanging knee/leg raise
  • 5-8 ring dips

2 min rest between set 2 & 3

Round 3 & 4:

  • 6-12 (alternating) TTB / knee to elbow / leg raise
  • 12-16 ring rows (with feet elevated)

*Start a new set every 3 min

 

Workout

In teams of 3-4 (advanced go for 3’s beginners 4’s):

P1 & P2:

20 min AMRAP:

  • 50 Deadlift High Pulls IGYG @ 60/40 kg
  • 50 M Buddy Carry or Wheelbarrow
  • 25 m HS walk IGYG or 10 synchronised Wall Walks

P3 (&4 resting):

  • Echo (advanced) of ski erg for max cals

*Score is calories x (reps/10). Change partners whenever you want.

Saturday 20 July

Warming Up

1-2 sets:

  • 30″/30″ Front Rack Openers
  • 5 Paused Front Squats with Empty Barbell

Then 1-2 rounds:

  • 5 Tall Squat Cleans
  • 5 High Hang Squat Cleans
  • 5 Hang Squat Cleans
  • 5 Squat Cleans

Weightlifting – Clean & Jerk

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

  • 1 clean + 2 clean & jerks

Then onto:

5 min EMOM:

  • 1 clean + 2 clean & jerks with final weight

2 min rest

Every 45″ x 5

  • 1 clean + 1 clean & jerks

2 min rest

Every 30″ x 5

  • 1 clean & jerk

*Keep the same weight over all sets.

 

Workout

3 RFT:

  • 8 Clean & Jerks @ 70/50 kg
  • 10 Burpee Pull Ups
  • 50 DU

TC = 10 min

*You have one min per movement, scale numbers and movements up or down accordingly

I = 50/40 kg 8 burpee pull ups = 35 DU

B = 35/25 kg – 8 burpee jumping pull ups – 50 SU

Sunday 21 July

Warming Up

  • Running drills trainers choice

Conditioning – Pacing Running

  • 1.5 min @ goal 3-5K pace / 60″ jogging or walking
  • 3 min @ goal 3-5K pace / 60″ jogging or walking
  • 4.5 min @ goal 3-5K pace / 60″ jogging or walking
  • 6 min @ goal 3-5K pace / 60″ jogging or walking
  • 4.5 min @ goal 3-5K pace / 60″ jogging or walking
  • 3 min @ goal 3-5K pace / 60″ jogging or walking
  • 1.5 min @ goal 3-5K pace / 60″ jogging or walking

Workout

Chipper for time:

  • 60 American KB Swings
  • 50 Goblet Squats
  • 40 KB Alt C&P
  • 30 V-ups
  • 20/20 KB STOH
  • 10/10 KB drag throughs in high plank

TC = 18 min

*Go outside if weather is nice

RX = 24/16 kg

I = 20/12 kg

B = 16/8 kg