plan een intake

Programming week 31

Monday 31 July

Warming Up

With an empty barbell:

2-3 sets

  • 5 clean deadlifts
  • 5 paused clean pulls
  • 5/5 front rack openers
  • 5 front squats
  • 5 strict presses

 

Weightlifting Clean & Jerk

In 15 min build to a heavy (not max) of the complex:

  • 1 hang clean + 2 squat cleans + 2 jerks

Then onto:

  • 2 squat cleans + 2 jerks

If this isn’t 65-70% of your 1RM yet, do a few test reps before the next part.

 

Then in 15 min:

6 x 45”

  • 2 clean & jerks @ 65-70%

2 min rest

6 x 30”

  • 2 Cleans & 1 jerk @ 70-75%

2 min rest

6 x 10”

  • 1 Clean @75-80%

 

Accessory

3 attempts to find:

  • 20 m walking lunges for max load
  • 10 D-bal deadlifts straight into D-ball hold for max time

*Rest as needed between sets

Tuesday 1 August

Warming Up

2-3 RFQ:

  • 5/5 SL glute bridge
  • 10 ring rows
  • 10 Good mornings
  • 10 bent over rows

 

Strength

In 20 min:

4 working sets of:

  • 10 Hip thrusters
  • 5/5 single arm rows

*Rest as needed between sets and reps

 

Workout

3 RFT:

  • 20 push ups
  • 20 DB box step ups @ 45/60 cm
  • 400 run

TC = 17 min

*RX = 1 x 22.5/15 kg

I = 1 x 15/10 kg

B = 1 x 10 / 5 kg

Wednesday 2 August

Warming Up

  • 2 min skipping

Then 7 min AMRAP of:

  • 10 m crab walk
  • 10 m bear walk with bent knees
  • 30″ shoulder taps in high plank
  • 10 seal passthroughs

 

Gymnastics

Do a test round of all movements. Lots of volume today with high skill movements.

 

Workout

Buy in: 200 DU / 150 DU / 150 SU

5 RFT:

  • 5 BMU / 10 C2B / 10 (strict banded) pull ups
  • 15 / 12 / 9 burpees
  • 12 HSPU / 4 negative HSPU / 6 pike push ups
  • 12 TTB / 10 alternating TTB / 10 knee raises

Cash out: 200 DU / 150 DU / 150 SU

TC = 28 min

*You have one minute per movement – choose your category (beginner, intermediate, RX) accordingly. Aim to complete the given numbers within 30-40″ when fresh. 

Thursday 3 August

Warming Up

3 RFQ

  • 200 m easy pace row/ski
  • 5 walkouts with heel tap
  • 10 burpees to target (which you can’t reach standing straight with your arms raised)

 

Conditioning

In pairs take one machine and stick to your choice the whole workout. Someone works while the other rests:

 

  • Practice the sprint start before starting the timed intervals.

 

Then 2 x 8 sets of 30″ work / 15″ change buddy time – Rest 2 min between rounds

  • 1 & 2: easy row – pay attention to speed and rpm
  • 3 & 4: sprint start into easy pace – any difference in total distance?
  • 5 & 6: sprint start into moderate pace
  • 7 & 8: sprint start into hard pace

 

Workout

Best of 3 attempts:

  • 200 m row/ski for time

*Stick to one machine – you get 3 attempts to set the fastest time. Take at least 3 min rest between attempts

Friday 4 August

Warming Up

2-3 RFQ:

  • 10 KB deadlifts
  • 5/5 KB clean & presses
  • 1 min machine easy pace

 

Weightlifting – 15 min

Warm up your clean & jerk to a heavy single (not max) – more like 85% of 1RM

 

Workout

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

  • Clean & Jerks (H) IGYG – change buddy every rep

20 – 18 – 16 – 14 -12 -10 – 8 – 6 – 4 – 2

  • Buddy sit ups with high five
  • Calories on machine – IGYG

TC = 32 min

Saturday 5 August

Warming Up

  • 400 m easy jog

Then onto:

2-3 RFQ:

  • 10 KB/DB deadlifts
  • 10 ring rows
  • 10 scapula pull ups

 

CF Games workout Helen – outside

3 Rounds For Time:

  • 400 meter Run
  • 21 Kettlebell Swings (24/16 kg)
  • 12 Pull-Ups

TC = 17 min

 

Accessory

3-5 RFQ

  • Accumulate 30-60″ Handstand hold (free standing)
  • 15 Hollow body rocks (scaling: bent knees/arms forward)
  • Accumulate 30-60″ Shoulder taps in HS hold / plank hold
  • 15 supine leg raises

*Rest as needed between movements & sets

Sunday 6 August

Warming Up

  • 400 m easy jog

2-3 RFQ:

  • 10 banded lat pull downs with 2″ hold at hips
  • 20 m walking lunges
  • 5 push ups

 

Strength

In 20 min:

4 working sets of:

  • 10 bench presses
  • 5/5 Bulgarian split squats

 

Workout

15 min AMRAP

  • 9 (banded) strict pull ups
  • 15 alternating DB snatches (H)
  • 21 V-ups

RX = 1 x 30 / 20 kg

I = 20 / 15 kg

B = 15 / 10 kg

*The DB snatches should feel heavier than you want to. Advanced athletes should pick a weight that they can snatch no more than 3-4 times UB, beginners aim for sets of 5-6.