Programming week 3 - Eindhoven Gym

Monday 15 January

Warming Up

2 min row/ski/bike

Then with an empty barbell 1-2 sets:

5 good mornings
5 step back lunges
5 front squats

Then onto:

5 high hang clean pulls
5 high hang clean
5 hang clean pulls
5 hang cleans
5 strict presses
5 power jerks

Weightlifting: clean & jerk

Warm up to a heavy (max for advanced) of the complex:

1 power clean & 1 power jerk

Then reduce weight by 20-30% and onto:

Every 30″ x 16

1 power clean & 1 power jerk

*Beginners go every minute and perform: 3 x 1 powerclean & jerk

Open workout 22.2

For Time:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of:

Deadlifts (102/70 kg)
Bar-Facing Burpees

TC: 10 min

Scaled: 61/43 – can step over BB instead of jumping

Foundation: 34/25 kg

Tuesday 16 January

Warming Up

400 m jog & chat

Then onto 1-2 sets of:

10 wall balls
10 cal ski/row
10 box step ups
10 line facing burpees

Conditioning – Hyrox

8 min AMRAP

800 m run
AMRAP row or ski for max cals

3 min rest

8 min AMRAP

800 m run
AMRAP box step ups @ 15/10 kg DB

3 min rest

8 min AMRAP

800 m run
AMRAP line facing burpees

3 min rest

8 min AMRAP

800 m run
AMRAP wall balls

Wednesday 17 January

Warming Up

2-3 RFQ:

10/10 leg swings
10 bird dogs
10 banded pull aparts at OH, shoulder and hip height

Strength Bench press & DB Deadlift

Do 3-5 warming up sets and 4 work sets of:

4 bench presses
4 DB deadlifts

*Start a new set every 3 min

Workout

For time:

30-20-10 reps of:

Double DB snatches (M-H) @ 2 x 22.5/15 kg
Double DB front rack carry lunges

After each round: 15 Box jump overs

TC = 15 min

Thursday 18 January

Warming Up

10 min AMRAP

30″ plank hold with shoulder taps
10 crab reaches
5 down ups
10 scap pull ups into 15″ dead hang

Gymnastics

3-4 rounds of:

3-6 BMU / 5-10 (C2B) kipping/butterfly pull ups / 10-15 kip swings or half kipping pull ups

Rest 30″

5-10 push ups

Rest 30″

5-10 strict pull ups

Rest 30″

5-10 push ups

Rest as needed before set 2 and 3

*Aim to do more reps/harder movements than last time we did this cycle.

Workout

12 min AMRAP

3 wall walks
15 goblet squats
10 shuttle runs (shuttle = 7.5 m there AND back)

Friday 19 January

Warming Up

TABATA

odd sets: down ups
even sets: kang squats

Weightlifting: strength / workout

Warm up barbell movement & talk strategy.

Weight 1 should be done in singles, weight 2 maybe in 3’s but no more.

Workout

With your buddy for time:

15 GTOH weight 1 (H) IGYG
6 x 10 D-ball squats into 20 m carry – alternate rounds
20 synchro burpees over bar

Rest 2 min & change weight on the barbell

30 GTOH weight 2 (L-M) IGYG
6 x 6 D-ball to shoulder into 20 m walking lunges – alternate rounds
20 synchro burpees over bar

TC = 30 min

*GTOH means you can snatch, cluster or C&J – choose the movement you are most comfortable with but you can use either and are allowed to change halfway through

Saturday 20 January

Warming Up

2-3 RFQ:

20 lateral line hops
30″ shoulder taps
10 air squats

Conditioning – Skipping practice

2 rounds of 5 x 60″ on / 30″ off – Rest 2 min between rounds

Set 1: SU
Set 2: Reverse SU
Set 3: Crossover SU
Set 4: DU/SU alternating
Set 5: DU

Workout

20 min AMRAP:

2 sets:

RX: 12/I: 10/B: 8 (C2B) pull ups
36 DU / 72 SU

Then 2 sets:

RX: 20/I: 16/B: 12 A-squats (start standing on top of a stack of plates, jump off landing in a squat position with your butt touching the stack of plates and jump back up again)
RX: 20/I: 16/B: 12 box jumps

Sunday 21 January

Warming Up

2-3 RFQ:

5/5 front rack openers
30″ tricep stretch with barbell behind neck
10 goblet squats with DB pressing out DB at the bottom & hold for 3″
30″ plank hold

Strength: front squats & strict presses

Do 3-5 warming up sets and 4 work sets of:

4 front squats
4 strict presses

*Start a new set every 3 min

Workout

For time:

150 American KB swings

*At 0:00 and every minute 5-3 push ups

TC = 10 min