Programming week 32 - Eindhoven Gym

Monday 7 August

Warming Up

2 min machine of choice

Then 2-3 RFQ:

10 air squats
5/5 rope rows
10 down ups

Conditioning

32 min EMOM

3-5 rope climbs
15-10 cal ski
5-15 D-ball squats
9-15 burpees

*Today is about conditioning, not learning new tricks. Choose numbers and movements that you do within 30-35″ when fresh. The goal is to keep moving at a consistent pace and to hold your numbers the full 8 rounds.

Tuesday 8 August

Warming-Up

2-3 RFQ

5 snatch grip deadlifts
5 kang squats
5 behind the neck presses
5 OH squats
5 drop snatches

Weightlifting: Snatch

3 x 3 paused snatch pulls – pause at knee cap and high hang position. Start with an empty barbell and build the weight
2 x 2 (paused) snatch pulls & 1 power snatch keep the pause if you’re still struggling with positions
2 x 1 (paused) snatch pull & 2 power snatches

Then onto a max of:

3 power snatches

Workout

For time:

60 thrusters @ 50/35 kg

On 0:00 and every minute: 5 TTB

TC = 8 min

Scaling: knee raise / leg raise / alt TTB

I = 35/25

B = 20 / 15 kg

Wednesday 9 August

Warming-Up

2-3 RFQ:

5/5 worlds greatest stretch
10 KB good mornings
10 KB goblet squats
10 ring rows

Strength: back squats & pull ups

In 25 min:

4-5 work sets of:

8 back squats
4 (weighted/banded) pull ups (ensure you can do no more/less than 4 every set)

*Warm up in 2-3 sets before starting your worksets.

Accessory

4/4 Turkish Get Ups
8-12 Nordic Ham Curls
40 m D-ball carry

*Try to minimise rest between movements / rest as needed between rounds

Thursday 10 August

Warming-Up

7 min AMRAP of:

10 narrow stance squats
10 m bear crawl
20″ shoulder taps
30 DU/SU

Gymnastics

3-4 RFQ:

10 single leg squats (pistol or skater)
30″/30″ L/R Copenhagen plank hold

*Rest as needed to keep sets as pretty as possible

Workout

15 min AMRAP

6 – 10 – 14 – 18 – 22 – etc reps of:

pull ups – add 4 reps each round

3 – 5 – 7 – 9 – 11 – etc reps of:

wall walks – add 2 reps each round

30 – 50 – 70 – 90 – 110 – etc reps of:

DU/SU – add 20 reps each round

*Today’s AMRAP contains challenging but opposing exercises. Try to keep moving at a sustainable pace. Break sets before you are broken.

Friday 11 August

Warming-Up

400 m run and chat with ya buddies

2-3 RFQ:

10 cossack squats
10 scap pull ups
10 sit ups

Conditioning – outside

5 min AMRAP – In teams of 2: 10 tyre flips IGYG into 10 synchronised burpees to tyre

2 min rest

10 min AMRAP – In teams of 2: 100 buddy wall balls into AMRAP 100 m walking lunge with WB (switch whenever you want) into 300 m run with WB (passover any time you want)

2 min rest

5 min AMRAP – In teams of 2: 10 pull ups IGYG into 10 synchronised TTB or knee raises

2 min rest

10 min AMRAP – In teams of 2: 50 DB devil presses IGYG into AMRAP 200 m farmer carries (switch DB wherever you want) into 200 m sprint – 200 m easy jog

Saturday 12 August

Warming Up

2-3 RFQ:

5/5 hip openers
10 good mornings
5/5 front rack openers
10 front squats

Weightlifting: clean & jerk

3 x 3 tall cleans (start with an EB, add some weight for sets 2-3)
2 x 2 tall cleans & 1 hang clean maintaining the same speed
2 x 2 hang cleans & 1 clean
Then build to a max of 3 cleans

*Today we’re practicing pulling ourselves under the bar as quickly as we can. Keep adding weight over the sets as long as you can continue to work with proper form.

Workout – JST’s “Rickshaw”

1-2-3-4-5-6-7-8-9-10 reps of

Powersnatch (60/40 kg)
Burpee box jumps @ 60/45 cm

TC = 16 min

Sunday 13 August

Warming Up

2 min machine

2-3 RFQ:

10 EB good mornings

10 seal passthroughs

5 inchworms

Strength: sumo deadlifts & push ups

In 25 min:

Warm up in 2-4 sets and complete 4-5 working sets of:

8 sumo deadlifts
8 (weighted) push ups (ensure you can do no more/less than 8)

Workout – intervals

2.5 min on / 2.5 min off

1 & 3: AMRAP 15 American KB Swing & 15 wall balls

2 & 4: AMRAP 10 kcal ski/row & 10 V-ups

*Can you keep your sets UB? 1:1 W:R ratio so this means holding a pace higher than you want to.