Programming week 32 - Eindhoven Gym

Monday 3 August

Warming Up

30″ ON / 30″ OFF x 6

Odd: 5/5 Cossack Squats
Even: Plate Pinch Hold

Into 2 RFQ:

5/5 KB Box Step Ups
10/10 m Suitcase Carries

Strength

3-4 RFQ:

10/10 BB Box Step Ups
20 m Yoke/Farmer Carry

*Rest as needed

Workout

3 RFT:

400/500 m Run
20 DB Snatches L @ 20/15 kg
10 DB OH Lunge Steps L @ 20/15 kg
20 DB Snatches R @ 20/15 kg
10 DB OH Lunge Steps R @ 20/15 kg
20 Pull Ups

TC = 20 min

I = 15/10 kg

B = 10/7.5 kg

*Go outside if the weather is nice

Tuesday 4 August

Warming Up

2 RFQ:

10 Cal Machine
10 Candlesticks

Gymnastics – TEST

6 x 30″ ON / 30″ OFF

Hollow Body Hold
Arch Body Hold

Into 2 RFQ:

5-10 Scapula Pull Ups
5-10 Kip Swings
3-5 reps at your test level

Rest 3 min, then onto:

PRE-TEST

5 min AMRAP:

Max reps at your level

L1: V-Ups
L2: Hanging Knee Raises
L3: Leg Raises
L4: Alternating Leg Raises
L5: TTB

*Score = total reps.

Pick the level where you can move for most of the 5 min – not the level you wish you were at. A score under ~25 means the level is too high. 5 min is long so think about a pacing strategy.

Conditioning

30″ ON / 30″ OFF x 3

Line Facing Burpees
Devil Press @ 2 x 17.5/12.5 kg
Burpee Pull Ups

Rest 3 min & repeat 2 more times

* Score = best round

Then onto:

20″ ON / 40″ OFF x 5

Max Burpees

*Score = total number of burpees in all rounds

Wednesday 5 August

Warming Up

BB Warm Up & Mobility – Trainers’ Choice

Weightlifting

Build to a heavy:

3 Tall Cleans

Then build up to a heavy, not max of:

Clean & 1 Hang Clean & 1 Front Squat & 1 Jerk

Workout – “Chief”

5 x 3 min AMRAP / 1 min rest between AMRAPs

3 BB Power Cleans @ 61/43 kg
6 Push-Ups
9 Air Squats

*Aim for consistent rounds. Aim for 3 rounds per interval. Score = worst round. Start each interval at the cleans.

Thursday 6 August

Warming Up

2-3 RFQ:

5 Walkouts with Push Up
10 KB Deadlifts
10 Banded Pull Aparts

Strength

3-4 RFQ:

10 Paused Sumo Deadlifts*
5-15 Push Ups
5-15 Inverted Rows

*Pause 1 cm above the floor for 1″. Minimise rest between movements, rest as needed after each round

Accessory

3-4 Attempts to find a max load for an unbroken complex of:

3 BB STOH
5 BB Thrusters
7 BB Front Squats

Score = heaviest load

*Rest as needed

Friday 7 August

Warming Up

2 RFQ:

5 Down Ups
10 Box Step Ups
30″ SB Hold / SB Squats for R2
10 Scapula Pull Ups / 5-10 Kip Swings for R2
20 Shoulder Taps in High Plank

Conditioning

For time al – YGIG:

2 Rounds of:

50 Burpee Box Jumps
50 (C2B) Pull Ups
50 SB to Shoulder @ 50/35 kg
50 Box Jump Overs
50 HSPU / Push Ups
50 SB Squats @ 50/35 kg

TC = 40 min

I = 40/30 – 45 reps of all

B = 30/20 kg – 40 reps of all & Down Ups

Saturday 8 August

Warming Up

2 RFQ:

10 Cal Machine
30″ Dead Hang
5/5/5 I, Y, T Raises
10 Sit Ups / V-ups

Gymnastics

30″ ON / 30″ OFF x 6

Odd: Arch to Hollow PVC Snaps
Even: Kip Swings

Then onto:

Every 90″ x 6

Max TTB/Leg Raise/Knee Raise (3 RIR)

Adv: DU in remaining time

Rest 3 min

Onto Every 30″ x 6

Max TTB/Leg Raise/Knee Raise (1-2 RIR)

Workout

For time:

50 Wallballs
50/45 Cal Machine
40 Wallballs
40/36 Cal Machine
30 Wallballs
30/27 Cal Machine
20 Wallballs
20/18 Cal Machine
10 Wallballs
10/9 Cal Machine

TC = 20 min

*Simple but longish grind

For RX you need: 15 reps/cals per min
I = 13.5 reps/cals – 10% of reps: 45 / 36 / 27 / 18 / 9
B = 12 reps/cals – 20% of reps: 40 / 32 / 24 / 16 / 8 reps/cals

Sunday 9 August

Warming Up

2 RFQ:

10/10 Bird Dogs
8 FR Squats into 20 m FR Carry – L
8 FR Squats into 20 m FR Carry – R

*Take a heavier KB for round 2

Strength

1′ ON / 1′ OFF x 8

Odd: Max BB Box Step Ups
Even: Max Yoke/Farmer Carry

*Aim to move the full minute, and aim to use at least last week’s weight if you did this training. Flow: 1 min box step ups, 1 min rest, 1 min carries, 1 min rest, 1 min step ups etc

Workout

Every 5 min x 3-4:

10 BB Power Snatches @ 50/35 kg
15 TTB
75 DU

*Aim for at least 60″, but ideally 90″ rest each set – push for unbroken sets

I = 35/25 kg & Leg Raises

B = 20/15 kg or DBs & V-ups