plan een intake

Programming week 30

Monday 24 July

Warming Up

4 min AMRAP

1-2-3-4-5- etc

  • Down ups
  • Shuttle runs

*Flow: 1 down up + 1 shuttle run + 2 down ups + 2 shuttle runs

 

Conditioning

Prep in pairs:

4 x 60″ on / 60″ off – P1 rows/ski while P2 rests and vice versa

  1. easy pace – focus on rowing and ski-mechanics (on the rower: legs / back / arms / back / legs, on the ski erg: hinge / elbows to your chest, wrists to your pockets)
  2. easy pace – memorise your spm
  3. maximise spm – note your top speed
  4. try to maintain the speed from the last set whilst getting as close to the spm from the first set as possible. This means you’ll need to use your legs more on the rower and push harder on the handles of the ski erg

 

We do this 2 times, for the rower and ski erg. Rest 3 min between rounds.

 

Workout – 30 min

  • 1 K row/ski for time

Rest 6 min

  • 1 K ski/row for time

Tuesday 25 July

Warming Up

7 min AMRAP for quality:

  • 5/5 windmills or 3/3 TGU
  • 10 scapula pull ups
  • 10 m bear walk with bent knees
  • 10 ring rows

 

Strength: strict press

Find your 3 RM strict press in 15 min.

*This is going to be your workout weight

Workout

3 RFT of

  • 5 strict presses
  • 5 pulling movement one (hardest)
  • 9 push presses
  • 9 pulling movement two (medium)
  • 12 push jerks
  • 12 pulling movement three (easiest)

Between each round: 50 m walking lunge

TC = 23 min

 

Choose 3 strict pulling movements from the list below for the movements in italics. Movements are ordered top down from hard to easy. Choose 3 consecutive movements, for example: 5 strict chest to bar, 9 wide grip pull ups and 12 strict pull ups. Or 5 strict chin ups, 9 inverted rows on low bar in the rig and 12 ring rows with elevated feet. All pull ups are strict today, no kipping. We’re working on getting stronger. Usage of elastic bands is allowed but ensure you’re not making it too easy for yourself. You should not be able to do all sets unbroken. 

  • Strict chest to bar
  • Strict wide grip pull up
  • Strict pull up
  • Strict chin up
  • Inverted row in low bar on the rig
  • Ring rows with elevated feet
  • Ring rows
  • Bent over DB row

Wednesday 26 July

Warming Up

  • 2 min machine easy pace

Then 2 sets:

  • 30″ shoulder taps in plank
  • 10 seal pass throughs
  • 10 narrow stance squats
  • 5 (pike) push ups

 

Gymnastics

3-4 RFQ

  • 10 (weighted) pistols
  • 3-5 HSPU
  • 10 skater squats
  • 4 wall walks

*Rest as needed

 

Workout

8 x 60″ on / 90″ off

  • AMRAP D-ball to/over shoulder & 2 burpees over D-ball
  • AMRAP 5 cal echo/assault bike & 5 DB clusters @ 2 x 22.5/15 kg

*More rest than working time, that means we expect the intensity to be uncomfortably high.

Thursday 27 July

Warming Up

2-3 RFQ

  • 5 down ups
  • 10 EB good mornings
  • 10 EB OH squats

 

Weightlifting Snatch

In 10 min warm up for the snatch. Establish the 3 weights you’re going to use for the workout. Athletes limited by technique perform snatch balances to be able to load the barbell at different weights

 

Workout

Buy in: 25 burpees

3 sets of:

  • 12 snatches L (1-2 sets max)
  • 6 TTB

Rest 2 min

3 sets of

  • 9 snatches M (2-3 sets)
  • 12 V-ups

Rest 2 min

3 sets of:

  • 6 snatches H (singles or 2’s)
  • 18 sit ups

Cash out: 25 burpees

TC = 33 min

Friday 28 July

Warming Up

10 min AMRAP

  • 8 DBL KB/DB deadlifts
  • 8 DBL KB/DB bent over rows
  • 8 DBL KB/DB OHP
  • 8 m DBL KB/DB farmer carries
  • 8 DBL KB/DB front squats

 

Strength day

Friday fun day – warm up each station. Decide on a strategy for each AMRAP. How are you going to divide the work with your buddy?

 

Strength circuit with your buddy

5 x 5 min AMRAP

3 min rest between sets

  1. 10 m sledge push for max volume in IGYG – your score is load x reps (1 rep = 10 m)
  2. AMRAP of 3 Legless rope climbs in IGYG P2 holds 2 KB or DB while P1 does the rope climbs/rows / sc. rope rows & 10 push ups
  3. Turkish Get Up for max volume in IGYG – your score is load x reps (one rep = getting up & down)
  4. AMRAP of 2 D-ball deadlifts & 1 D-ball over rig
  5. 10 m yoke carry for max volume / athletes who cannot lift the yoke perform farmer carries. Your score is load x reps (1 rep = 10 m)

Saturday 29 July

Warming Up

  • Running drills trainer’s choice

For example:

  • A skips
  • B skips
  • High knees
  • Butt kicks
  • Walking lunges
  • Bounding

Conditioning

Today is all about learning how to pace our running. If the weather is bad, we can use machines, but cover the screens so only the coach can see your screen and cheating isn’t possible

 

Workout

  • 3 x 400 m run

Start a new set every 5 min

*Try to hold the same sustainable pace over each round.

 

  • 4 x 200 m run

Start a new set every 4 min

*Aim to run faster each set – try to increase your speed similar in each round. We don’t care about absolute speed today, it’s better to speed up exactly 20″ each round at slower speeds than to run very fast but your times differ 5″ all up to 30″ each round

 

  • 5 x 100 m run

Start a new set every 3 min

*All out sprint, no more pacing. Whatever there’s left in the tank, what’s your maximum speed? Is your first or second set the fastest?

Sunday 30 July

Warming Up

  • 400 m run easy pace

Then 2 sets:

  • 20″ shoulder taps in high plank
  • 10 ring rows
  • 10/10 m lateral crab walk

 

Gymnastics

Strength – push/pull circuit

12 min EMOM

  • Even sets: 6 strict chin ups
  • Uneven sets: 6 (deficit) push ups

 

Workout

15 min AMRAP

  • 20 wall balls
  • 10 box jump overs
  • 20 alternating DB GTOH
  • 10 butterfly/kipping (C2B) pull ups

*15 mins is a long time, find a consistent pace and try to hold it. Aim to keep your sets consistent