plan een intake

Programming week 33

Monday 14 August

Warming Up

3 min AMRAP

1, 2, 3, 4 etc

  • Sprawls
  • Shuttle runs

*Flow: 1 sprawl, 1 shuttle run, 2 sprawls, 2 shuttle runs, 3 sprawls etc

Then 2 sets:

  • 5 front squats with empty barbell
  • 5 strict presses with empty barbell
  • 10 scap pull ups

Then 2 sets:

  • 5 thrusters (optional to add weight for the second set)
  • 5 kip swings

*Build the weight on your barbell to workout weight, which should feel light. Decide how to break up the pull ups.

Gymnastics

“Fran”

21-15-9 reps of

  • Thrusters @ 42.5 / 29 kg – L
  • Pull ups

TC = 10 min

 

Accessory

3-4 RFQ:

  • 3′ recovery pace row/ski
  • 60″ support hold in rings
  • 400 m easy jog
  • 60″ reverse plank hold

*Holds do not have to be unbroken, rest as needed to maintain perfect positions

Tuesday 15 August

Warming Up

  • 400 m jog & chat

Then 2-3 sets

  • 3/3 lunge matrix
  • 30″ plank hold
  • 8 cal ski/row

 

Conditioning – outside

For time:

  • 1200 m run
  • 750 m row/ski
  • 300 m farmer carry @ 2 x 24/16 kg
  • 90 m walking lunge
  • 800 m run
  • 500 m row/ski
  • 200 m farmer carry @ 2 x 24/16 kg
  • 60 m walking lunge
  • 400 m run
  • 250 m row/ski
  • 100 m farmer carry @ 2 x 24/16 kg
  • 30 m walking lunge

TC= 40 min

Wednesday 16 August

Warming Up

3 RFQ:

  • 5 EB goodmornings
  • 5 EB back squats
  • 5 EB behind the neck presses
  • 5 EB OH squats

 

Weightlifting: Snatch

Warm up in 15 min to +- 75-80% 1 RM

Then every 2.5 min x 6

  • 2 Squat snatches & 1 OH Squat

 

Workout

15-12-9-6-3 reps of:

  • Deadlifts
  • Pull ups

TC = 9 min

 

RX = 90/70 kg

I = 70/50 kg

B = 50 / 30 kg

Thursday 17 August

Warming Up

2-3 RFQ:

  • 5/5 lat stretches
  • 10 goblet squats
  • 10 ring rows

 

Strength: front squats & ring rows

In 20 min

Do 2-4 warm up sets and complete 3-5 work sets of:

  • 6 front squats (aim for 85%)
  • 8 ring rows (with elevated feet)

*Rest as needed – the goal of today is getting stronger, find a weight and version of the ring row that only just enables you to meet the rep range.

 

Workout

16 min AMRAP

1 – 2 – 3 – etc – add 1 rep each round

  • wall walks

2-4-6-8-10-etc – add 2 reps each round

  • D-ball to/over shoulder

3-6-9-12-15 etc – add 3 reps each round

  • Box Step overs @ 2 x 22.5/15 kg

Friday 18 August

Warming Up

7 min AMRAP

  • 30″ plank hold
  • 5 shoulder shrugs in plank hold
  • 10 scap pull ups
  • 10 m bear crawl
  • 5-10 kip swings

 

Gymnastics skills

2-3 RFQ:

  • Accumulate 60″ free standing HS hold
  • 3-5 x Gymnastics complex: 1 C2B/Pull Up/half kipping Pull Up + 1 T2B / leg raise / kip swing
  • Accumulate 5-25 HSPU (advanced: deficit or strict)
  • 5 strict (wide grip) pull ups

*Skill/strength circuit: choose movements that challenge you, the goal of this part is to learn new skills. Advanced athletes pick the higher volumes, beginners do smaller sets

 

Workout

6 RFT – alternate full rounds – start a new set every 3 min

  • 30 DBL DB snatches @ 2 x 22.5 / 15 kg
  • 20 TTB / V-ups
  • AMRAP cals on ski/rower

*Score is total calories collected over 6 rounds.

Saturday 19 August

Warming Up

  • 400 m jog and chat

2 RFQ:

With an empty barbell:

  • 5 deadlifts
  • 5 front squats
  • 5 muscle cleans
  • 5 hang cleans
  • 5 STOH

Conditioning

8 x 2′ work 3′ rest

  1. 1 round DT @ 50/35 kg BB into AMRAP bar facing burpees
  2. 15/10 cal echo bike into AMRAP DBL DB deadlifts @ 2 x 30/20 kg DB
  3. 300/250 m row into AMRAP wall balls @ 9/6 kg
  4. 250/200 m ski into AMRAP devil press @ 2 x 22.5/15 kg

*More rest than working time, but all in all a lot of volume. Try to challenge yourself on the DB and learn how to pace yourself on the rower/ski-erg. Push hard to make the most of your time, but not so hard you burn out before you get to the second movement

 

Sunday 20 August

Warming Up

2-3 RFQ:

  • 10 KB kang squats
  • 10 shoulder dislocates into giant circles
  • 10 strict presses

 

Weightlifting: C&J

In 12 min:

Work up to a heavy (not max) of the complex:

  • 1 squat clean & 1 front squat & 1 STOH

*This will help you choose the weight for the workout

 

Workout

10 RFT

  • 1 squat clean & 1 front squat & 1 STOH
  • 50 DU or 60″ practice
  • 10 HSPU (scaling: hand release push up)

TC = 30 min

*You have one minute per movement. Scale numbers and movements up or down accordingly