Programming week 32 - Eindhoven Gym

Monday 4 August

Warming Up

2 RFQ:

10 KB Swings
10 Walking Lunges with KB
20 m Suitcase Carry (switch arms halfway)
5 Inchworms with Push-Up

*Take heavier KB for round 2

Strength/WL

A. Strength

Start a new set every 4 min x 4

6 Deadlifts
20 m Farmer Carries for max load

B. Weightlifting

Build to a heavy:

4 Clean & Jerks

Then using that weight:

C. WL EMOM

E2MOM x 6

4 C&J

Tuesday 5 August

Warming Up

2 RFQ:

20″ Dead Hang
10 Arch to Hollow Snaps

2 RFQ:

20″ Active Hang
10 Kip Swings

2 RFQ:

5-10 Banded TTB/Leg Raises

Gym/Con – TEST TTB

5 min to find a max:

Unbroken set of TTB/Leg Raises/V-ups

Straight into:

10 min EMOM

Max TTB/Leg Raises/V-ups – aim for 20-30% of max set

RX = TTB

I = Leg Raise with Toes Over Hips

B = V-ups

Conditioning

45″ ON /15″ OFF x 24

Devil Presses
Burpee Box Jumps
KB Swings
Box Jump Overs

*The goal of today’s training is to find a sustainable pace to ensure you work the full 45″ intervals without stopping

It’s 24 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.

Wednesday 6 August

Warming Up

2 RFQ:

10 Plank to Downward Dogs
10 Samson Stretches With Thoracic Extension
10 Bent Over Flyes

Strength/WL

A. Strength

Start a new set every 4 min x 4

6 Bench Press
6/6 BB Forward Lunge Steps for max load

B. Strength Accessory

3 RFQ:

6/6 BB Single Leg Deadlifts
Max/Max Copenhagen Plank Hold

C. Finisher

3 RFQ:

5/5 Turkish Get Up

*Build weight each set

Thursday 7 August

Warming Up

2 RFQ:

10 Scapula Pull Ups
30″ Hollow Body Hold
30″ Arch Hold

2 RFQ:

10 Kip Swings
5-10 V-ups

2 RFQ:

5-10 Banded TTB/Leg Raises

Gym/Con – TEST TTB

5 min to find a max:

Unbroken set of TTB/Leg Raises/V-ups

Straight into:

10 min EMOM

Max TTB/Leg Raises/V-ups – aim for 20-30% of max set

RX = TTB

I = Leg Raise with Toes Over Hips

B = V-ups

No alternative training, repeat the test and try to beat your score if you’ve already done it.

Conditioning

3′ ON / 1′ OFF x 6

Odd: 30/27 Cal Row/Ski into max Wall Balls
Even: 100 DU/200 SU into max Line Facing Burpees

*Count the reps of the second movement. Score is all reps collected in 6 rounds.

Friday 8 August

Warming Up

Cone Game

Team Workout

Prep

Practice picking up the worm in sync. Decide on a strategy.

Team workout

3′ ON / 3′ OFF x 6 (36 min)

In teams of 2

Set 1: AMRAP 6 Worm Clean & Jerks versus 12 burpees over worm
Set 2: Rest
Set 3: Cals Max Ski YGIG
Set 4: Rest

*Pairs alternate between worm and Ski erg. Equal amounts of rest to worktime, so really push the pace when it’s time to work. Teams unable to lift the 65 kg worm, use SB’s and wait for eachother at the top.

Saturday 9 August

Warming Up

400 m jog & chat

Then onto:

1 RFQ:

10 BB Kang Squats
10 BB Strict Press
10 Scapula Pull Ups

1-2 RFQ:

5 Muscle Cleans
5 Push Jerks
5-10 Kip Swings

1-2 RFQ:

5 Power Clean & Jerks
5 FR Lunges
5-10 Pull Ups

Gym/Con – Long Conditioning / GYM

40 min AMRAP

400 m run
20 Powerclean & Jerks @ 50/35 kg
10/10 Lunge Steps
400 m run
20 (C2B) Pull Ups
10 (Partial) Wall Walks / 10-20 m HS walk

*Use the run as your active recovery. Push on the other movements. BB should be light, you should be able to keep making big sets

RX+ = 60/40 kg

I = 35/25 kg

B = 25/20 kg

Sunday 10 August

Warming Up

1 RFQ:

5/5 Hip Openers
5/5 Thoracic Spine Openers

1 RFQ:

5 Deadlifts
5/5 Front Rack Openers
5 Front Squats
5 Tall Cleans
5 Hang Cleans
5 Cleans

Strength/WL

A. Complex – Cleans or Snatches

3 Cleans & 2 Hang Cleans & 1 FSQ

Then onto:

2 Cleans & 1 Hang Cleans & 1 FSQ

OR:

3 Snatches & 2 Hang Snatches & 1 OHSq

Then onto:

2 Snatches & 1 Hang Snatches & 1 OHSq

B. Strength

3-4 RFQ:

4 Front Squats / OH Squats
12 Bent Over Rows

C. Finisher

3 Attempts to find a max:

30″ max SB/D-ball to shoulder at the heaviest SB/D-ball you can manage

Rest at least 2 min between sets