plan een intake

Programming week 30

Monday 21 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:

  • 1 Squat Clean @ 70-90%

or

  • 1 Squat Snatch

 

Then with that weight:

  • 10 min EMOM

 

Workout

In pairs (alternate as often and whenever you like):

  • 100 Renegade Rows With Push up @ 2 x 20/15 kg
  • 2000/1800 m Row or Ski – no Bikes today

*Divide anyway you like

TC = 10 min

*If you finish one movement before the other, both partners can continue working on that movement in YGIG

Tuesday 22 July

Warming Up

  • 400 m jog & chat

2 RFQ:

  • 30″ SB Hold
  • 10-15 Plate GTOH
  • 10-15 Plate OH Press

*Take a heavier plate and SB for round 2

Conditioning Workout

For time:

  • 1600-1200-800-400 m run
  • 16-12-8-4 SB to shoulder @ 60/50 kg
  • 45-35-25-15 DBL DB STOH @ 2 x 20/15 kg

TC = 45 min

RX + = HSPU & 70/60 kg

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

Running scaling:

1200-800-400-400 meter

To make the TC you have 20 mins for the running and 20 mins for the D-ball / HSPU combo. You will need 4 D-ball / min, 12 STOH or HSPU/min and 5 min/K. Choose weights/reps to accommodate this.

Wednesday 23 July

Warming Up

1-2 RFQ:

  • 10 m Duck Walk
  • 10 m Bear Walk
  • 5 Inchworms
  • 5/5 m Monsterwalk

In Pairs 2 rounds:

  • P1: 10 Ring Rows
  • P2: Plank Hold

Strength

4-2-2-1 reps of

  • Back Squats

After each set:

  • 7-14 Strict Pull Ups

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

Workout

20 min AMRAP:

For max cals:

Row/Ski/Bike

At 0:00 and every 50 cal:

  • 30 KB Swings @ 28/20 kg
  • 10 Burpees over KB

I = 20/16 kg

B = 16/12 kg

Thursday 24 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″ HS Hold / HS Hold against the wall (Kick Ups if you are unable to do this)
  • 5 Paused Wall Walks (Pause 2-5″ in a plank at the start, at the end position and before bringing your chest back to the floor) This means each rep takes at least 6-15″, that’s a long time so take rest between reps and ensure you can make it back to the start position nice and controlled)

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

 

Workout

45″ ON /15″ OFF x 20

  1. Wall Balls
  2. Row
  3. Devil Press
  4. Shuttle Runs (5m intervals)

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

Friday 25 July

Warming Up

1-2 RFQ:

  • 10 Scapula Pull Ups
  • 5 BB Deadlifts
  • 5 BB Front Squats
  • 5 BB Strict Press

1-2 RFQ:

  • 10 Kip Swings
  • 5 Muscle Cleans
  • 5 Muscle Snatches

1-2 RFQ:

  • 5-10 Leg Raises/TTB
  • 5 Cleans
  • 5 Snatches

Prep

Lots of different movements in today’s WOD. Come up with a sensible strategy and test your weights for the barbell movements.

Workout – Veerle’s Bday Bash

Buddy WOD For time:

  • 35 sync TTB / Leg raises or V-ups
  • 35 BB snatches weight 1 YGIG
  • 35 sync burpees over the BB
  • 35m HSW YGIG (5m sections) / Buddy assisted HS walk – Hold ankles and move hips over shoulders as much as possible
  • 35 sync C2B / easier Jumping or banded C2B
  • 35 BB jerks weight 2 YGIG
  • 35 sync Devil press @ 1 30/22.5 kg DB
  • 35 BMU YGIG / easier: jumping BMU
  • 35 sync BB cleans weight 3
  • 35 burpee box jump over YGIG

Weight 1 = 35/50 kg

Weight 2 = 45/60 kg

Weight 3 = 55/70 kg

*Can you guess what age coach Veerle is turning today?

Saturday 26 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

In 20-30 min find a max of:

  • 1 Squat Clean

or:

  • 1 Squat Snatch

Beginner option:

Work up to a max of:

  • 1 Powerclean & 1 Front Squat

Workout

12 min AMRAP

For max reps: 1-2-3-4-5-6-etc

  • (Partial) Wall Walks or m HS walk (amount x 2) if you’d like to practice the skill

5-10-15-20-25-30-etc

  • V-ups
  • DU/SU

*Lots of core work in todays’ workout. Break sets before you are broken

Sunday 27 July

Warming Up

7 min AMRAP:

  • 5/5/5 Lunge Matrix
  • 10 Banded Lat Raises
  • 10 Banded Lat Pulldowns
  • 10 Down Ups

Strength

16 min EMOM

  1. 10 Inverted Rows
  2. 8 Bulgarian split squats L
  3. 10 Push Ups
  4. 8 Bulgarian split squats R

*Same movements as last week but now with a lot less rest. Aim to hold the same weights/movements as last week as much as possible though.

Workout

2 RFT:

  • 50 A-Squats
  • 50 DBL DB Thrusters
  • 400 m Run
  • 50 DBL DB Deadlifts

TC = 20 min

*You have 10 min per round or about 2 min per movement, use weights that enable you to meet this requirement. Start slower than you think you can manage.