plan een intake

Programming week 29

Monday 17 July

Warming Up

2-3 RFQ:

  • 10 scap pull ups
  • 10 seal passthroughs
  • 10 scap push ups
  • 5 kip swings

Gymnastics – 30 min

3-4 RFQ:

  • 5-15 good reps of the hardest bar skill you’re still learning
  • 3-5 skin the cats in rings
  • 3-10 strict (banded) pull ups
  • 3 RMU (scaling: on low rings with feet supported)

 

Accessory – 20 min

3-4 RFQ:

  • 10-15 V-ups
  • 10-15 hollow rocks
  • 10-15″ hollow body hold
  • 10-15 supine leg raises

Tuesday 18 July

Warming Up

6 min AMRAP

  • 3/3 TGU with a light DB/KB
  • 10 KB deadlifts
  • 5 walkouts with pike push up

Conditioning day with a barbell and a DB

In 15 min figure out your:

  • 20 RM BB deadlift
  • 20 RM DB push press

These are going to be your workout weights. Use the same BB and DB for all sets. The barbell should feel light on the deadlifts, medium on the deadlift high pulls and heavy on the GTOH

 

Workout

From 0:00-10:00:

  • 100 deadlifts (L)
  • 100 DB push presses (L)

Divide anyway you like, you can do all 100 deadlifts first and then on to the push presses but are also allowed to do 10 x 10 or 5 x 20 or any other combination.

10:00-12:00 rest

From 12:00-20:00

  • 50 deadlift high pulls (M)
  • 50 DB thrusters (M)

Again divide anyway you like.

20:00 – 22:00 rest

From 22:00-27:00

  • 25 GTOH with barbell or DB (H)

*Beginners use DBs, intermediate/RX use the barbell

Wednesday 19 July

Warming Up

  • 2 min machine

Then 2 sets with an empty barbell:

  • 3-5 snatch grip deadlifts
  • 3-5 snatch pulls
  • 3-5 behind the neck presses
  • 3-5 OH squats
  • 3-5 snatch balances
  • 3-5 snatches

 

Weightlifting Snatch

Build to a heavy of the complex:

  • 1 hang snatch + 2 snatches + 1 snatch balance

Then onto a max of:

  • 2 snatches + 2 snatch balances

Then onto a max of:

  • 1 snatch + 2 snatch balances

Try to keep adding weight to your barbell and getting comfortable with holding heavy loads overhead. As long as technique is good, keep adding weight.

 

Workout

3 RFT:

  • 5 OH Squats @ 110% of your 1RM snatch
  • 5 Snatch grip deadlifts @ 110% of your 1RM snatch
  • 10 bar facing burpees
  • 60″ rest

TC = 9 min

Thursday 20 July

Warming Up

7 min AMRAP:

  • 10 m bear crawl with bent knees
  • 20 m DBL KB front rack carries
  • 10 m bear crawl with straight legs
  • 10/10 KB SL deadlifts

 

Strength Day

Build the weight on your barbell in 2-3 warm up sets to 70% of your 1RM

Then: every 3 min x 4

  • 12 Front squats
  • 12 Deadlifts

 

Accessory

For quality:

  • 20 m sledge push with arms only (H)
  • 2-3 legless rope climbs (sc. 6-9 SA rope rows)
  • 6 seated strict OH presses (H)
  • 6 strict (banded) chest to (low) bar (H)

Friday 21 July

Warming Up

400 m run easy pace

2-3 RFQ:

  • 10 down ups
  • 10 seal pass throughs
  • 10 scap pull ups

 

Conditioning

Make friends, practice each movement and talk strategy. How are you going to break sets so that you can keep moving?

 

Fun chipper with ya buddy

  • 100 pull ups (can be kipping/butterfly pull ups) IGYG
  • 25 synchro burpee shuttle runs

 

  • 75 HSPU IGYG (sc: hand release push ups)
  • 50 synchronised box step ups 1 x 15/22.5 DB

 

  • 50 synchronised TTB
  • 75 IGYG burpees

 

  • 25 wall walks IGYG
  • 100 synchronised box jumps

TC = 45 min

Saturday 22 July

Warming Up

7 min AMRAP:

  • 10 shoulder taps in high plank
  • 10/10 m lateral bear crawl with bent knees L/R
  • 20″ hollow body hold

 

Gymnastics skills – 20 min

Every 2 min x 4

  • Up to 60″ (Free Standing) Handstand hold / scaling: wall facing, with leg lifts to practice finding the balancing point

Rest 2 min

Then every 2 min x 4

  • 60″ HS walk practice / scaling: HS walk to wall / shoulder taps in HS on the wall / buddy HS walks / wall facing HS hold into walk off the wall

 

Workout – 25 min

Warm up ankles & do a few reps to test single leg squat variation – find a version that enables you to get through the 12 reps in max 45″ when fresh.

 

Buy in: 75 DU / 100 SU

3 rounds of:

  • 12 alternating pistol or skater squats
  • 12 alternating single leg deadlifts @ 16/12 kg KB

Cash out: 75 DU / 100 SU

TC = 9 min

 

*Scaling: you can scale the movements by elevating the heel, raising the floor by using a plate on the skater squats, or doing the pistols in the rig with an elastic band.

Sunday 23 July

Warming Up

  • 2 min skipping

2-3 RFQ

  • 10 KB deadlfts
  • 10 kb goblet squats
  • 10 KB deadlift high pulls

 

Weightlifting C&J

In 15 min:

  • Build to 80-85% of your 1RM clean. This should give you an idea of what your workout weight should be. You should have to do the cleans in singles.

 

Workout

Awfull Annie – 2020 CF Games workout

  • 50 DU/100SU
  • 50 V-ups
  • 5 cleans 
  • 40 DU/80 SU
  • 40 V-ups
  • 4 cleans 
  • 30 DU/60 SU
  • 30 V-ups
  • 3 cleans 
  • 20 DU/40 SU
  • 20 V-ups
  • 2 cleans 
  • 10 DU/20 SU
  • 10 V-ups
  • 1 clean 

RX = 90/65 kg

I = 60/45 kg

B = 40/30 kg

*Unable to clean the beginner’s weight? Then scale the movement to Deadlift High Pulls or regular deadlifts to maintain the intensity.