plan een intake

Programming Week 30

Monday 22 July

Warming Up

1-2 sets:

  • 5/5 Inward Knee Rotation In Deep Squat
  • 5/5 World’s Greatest Stretches

1-2 sets:

  • 5/5 Lunge Matrix with floor Tap in front of Foot
  • 10 Good Mornings with KB/Plate or DB

 

Strength: Back Squat

For quality 3-4 sets:

  • 3 Back Squats

30″ rest

  • 6 Front Foot Elevated Split Squats

30″ rest

  • 10 Sissy Squats

 

Workout

20 min EMOM / 45″/15″ work:rest

  1. D-ball to/over shoulder
  2. Ski Erg
  3. DBL DB Box Step Overs – hold anyway you like
  4. Row
  5. Rest

Tuesday 23 July

Warming Up

1-2 sets:

  • 30″ OH Thoracic Opener
  • 30″/30″ Knee Over Toe Ankle Stretch

7 min AMRAP

  • 10 Wide to Narrow Stance Squats
  • 5/5/5/5 Banded Shoulder Lat Pull Downs
  • 30″ Wall or Back Facing HS Hold

Gymnastics – HSPU & SL Squats

3 rounds for quality:

  • 3-5 (wall facing) SHSPU / KHSPU / 30-45″ HS hold
  • 6-10 SL squats L – skater or pistol
  • 6-12 KHSPU / (feet elevated) pike push ups / push up
  • 6-10 SL squats R – skater or pistol

*Start a new set every 5 min

 

Workout

  • 3-2K run for time

RX = 3 K

I = 2.4 K

B = 2 K

Wednesday 24 July

Warming Up

1-2 sets:

  • 10/10 Thread the Needle with Overhead Reach – thoracic openers
  • 30″Prayer stretch

With an empty barbell:

  • 5 Snatch pulls
  • 5 OH Squats
  • 5 Drop Snatches
  • 5 Muscle Snatches
  • 5 Power Snatches
  • 5 Squat Snatches

Weightlifting – Snatch & OH Squat

8 min EMOM:

  • Set 1-4: 1-3 snatches
  • Set 5-8: 1-3 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

5-10-15-10-5 reps of

  • Clusters @ 50/35 kg
  • Burpees over Barbell

TC = 12 min

RX = 90 reps / 7.5 reps per min

I = 4-8-12-8-4 reps – 72 reps / 6 reps per min

B = 3-6-12-6-3 reps – 60 reps / 5 reps per min

Thursday 25 July

Warming Up

  • Row/ski 1000/800 m

After every 250/200 m complete:

  • 10 Plate GTOH
  • 10 Bent over Rows with Plate
  • 10 Plate Squats – press plate OH in bottom position at set 3-4

Conditioning – Workout

For time:

  • 1.5 K row/ski or 3 K bike
  • 1.25 K row/ski or 2.5K bike
  • 1K row/ski or 2K bike
  • 750 m row/ski or 1.5 bike
  • 500 m row/ski or 1K bike

Between each set:

  • 20 Alt DB Snatches @ 1 x 22.5/15 kg
  • 20 Pull Ups, Chin Ups or Ring Rows
  • 20 V-ups / Alternating V-ups
  • 20 OH Step Back lunges @ 1 x 22.5/15 kg

TC = 40 min

I = 15/10 kg DB – 1.2 K row/ski or 2.4 K bike / 1 K row/ski or 2 K bike / 800 m row/ski or 1.6K bike / 600 m row/ski or 1.2K bike / 400 m row/ski or 800 m bike

B = 10/7.5 kg DB = 1 K row/ski or 2 K bike / 800 m row/ski or 1600 m bike / 600 m row/ski or 1200 m bike / 400 m row/ski or 800 m bike / 200 m row/ski or 400 m bike

You have 5 min/round for the 80 reps and 20 min for the total rowing/ski-ing biking intervalls (RX = 5K, I = 4 K, B = 3K)

In order to make it you will need to be able to hold the following paces consistently. Ideally a bit below this to allow for some rest/change time.

RX = 2:00 min/500 m

I = 2:30 min/500 m

B = 3+ min/ 500 m

Friday 26 July

Warming Up

2 RFQ:

  • 5 Jefferson curls
  • 5 Good Mornings
  • 10 Bent Over Rows pulling bar to crease of the hip
  • 5 Romanian Deadlifts

Strength: Deadlift

For quality 3-4 sets:

  • 3 Deadlifts

30″ rest

  • 6 DB SLDL

30″ rest

  • 10 Banded Hamcurls

 

Workout

With a buddy:

20 min AMRAP:

  • 20 D-ball Box Get overs IGYG
  • 30 Synchronised Box jumps
  • 40 m D-ball walking lunges IGYG
  • 60 Synchronised Jumping lunges
  • 80 m D-ball carry IGYG
  • 400 m Synchro Run

Saturday 27 July

Warming Up

TABATA:

  • Odd sets: Down Ups
  • Even sets: easy A-E bike or ski

1-2 RFQ:

  • 30″ hollow body hold
  • 10 Ring Rows
  • 10 Candle Sticks
  • 10 Ring Push Ups

Gymnastics- Strict TTB & Rings

6 RFQ:

Round 1, 2 & 3:

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

3 min rest between set 3 & 4

Round 4, 5 & 6:

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

*Start a new set every 3 min

 

Workout

4 RFT

  • 15/12 cal row/ski/A-E-bike
  • 12 Burpee deadlifts @ 2 x 22.5 / 15 kg
  • 9 Hang power cleans
  • 6 STOH

TC = 14 min

I = 2 x 15/10 kg DBs

B = 2 x 10/7.5 kg DBs

Sunday 28 July

Warming Up

With an empty barbell:

1-2 sets:

  • 5 Kang Squats
  • 5/5 Front Rack Openers
  • 5 Strict Presses

Then 2 sets building weight over all sets:

  • 5 Clean Pulls
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Presses
  • 3 Clean & Jerks

Weightlifting – Clean & Jerk

In 20 min find a max on your clean & jerk – use following build up or choose your own.

  • 2 x 3 clean & jerks in singles
  • 2 x 2 clean & jerks in singles
  • 2 x 2 cleans & 1 jerk
  • 3 x 1 C&J

*Build weight as reps go down.

 

Workout

2 min on / 2 min off x 3

  • 60 DU – max 60″
  • 10 Front Squats @ 75-85%

2 min on / 2 min off x 3

  • 60 DU – max 60″
  • 10 Push Presses @ 75-85%

*Beginners do lifts first and then DU / DU can be scaled to 120 SU