plan een intake

Programming week 34

Monday 18 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

3-4 RFQ:

  • 6 Deadlifts
  • 20 m Farmer Carries for max load

B. Weightlifting

Build to a heavy:

  • 2 Clean & Jerks

Then using that weight:

C. WL EMOM

EMOM x 8

  • 1 C&J

Tuesday 19 August

Warming Up

2 RFQ:

  • 10 Banded IYT Raises
  • 10 Seal Pass Throughs
  • 60″ Machine
  • 10 Plate GTOH

Gym/Con – LONG WOD

10 RFT:

  • 15/12 Cal Machine
  • 15 STOH @ 2 x 20/15 kg / 12 HSPU
  • 15 TTB/Leg Raises
  • 15 Wall Balls to target

TC = 40 min

 

RX+ = 18/15 Cal, 22.5/17.5 kg or 15 HSPU & 20 reps

I = 12/9 Cal, 15/10 kg

B = 12/9 Cal, 10/7.5 kg & WB not to target

Wednesday 20 August

Warming Up

2 RFQ:

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

Strength/WL

A. Strength

3-4RFQ:

  • 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:

  • 2/2 Turkish Get Up

*Build weight each set – Feeling brave? Try a SB Get Up instead

Thursday 21 August

Warming Up

1 RFQ:

  • 20″ Dead Hang
  • 10 Arch to Hollow Snaps

1-2 RFQ:

  • 20″ Active Hang
  • 10 Kip Swings

1-2 RFQ:

  • 5-10 Banded TTB/Leg Raises

Gym/Con

A. TTB Conditioning

E2MOM x 6

  • 40-50% of max test TTB/V-ups

B. Gymnastics for quality

8 min AMRAP for quality:

For max reps: 1-2-3-4-5-6-etc

  • BMU or Burpee Pull Up
  • Shuttle Runs

C. Conditioning

For time:

25-15-10 reps of:

  • Burpee Box Jumps
  • SA DB Thrusters
  • Box Jump Overs
  • DBL DB Thrusters

TC = 20 min

*You need 10 reps/min to make it within the timecap, choose weights & the height of the box accordingly.

Friday 22 August

Warming Up

2 RFQ:

  • 5 Kang Squats
  • 5 Strict Press / Behind te neck presses

1 RFQ:

  • 5 High Hang Pulls
  • 5 Hang Power Cleans/Snatches
  • 5 Hang Pulls
  • 5 Hang Power Cleans/Snatches
  • 5 Pulls
  • 5 Powercleans/Snatches

Team WOD

Prep:

3 min EMOM

  • 3 Powersnatches / Clean & Jerks W1

2 min rest/add weight

3 min EMOM

  • 2 Powersnatches / Clean & Jerks W2

2 min rest/add weight

3 min EMOM

  • 1 Powersnatch / Clean & Jerk W3

“Backgammon” all YGIG

For Time (with a Partner):

  • 60 Power Snatches (42.5/30 kg)
  • 60 Burpee Box Jump Overs (60/50 cm)
  • 40 Power Snatches (52.5/37.5 kg)
  • 40 Burpee Box Jump Overs
  • 20 Power Snatches (61/42.5 kg)
  • 20 Burpee Box Jump Overs

TC = 24 min

*One partner works at a time. Switch as needed.

I = Clean & Jerk, same weights

B = Clean & Jerk, lighter weights

Saturday 23 August

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 10 Squat Jumps
  • 10 Kip Swings/Pull Ups
  • 35 DU/SU

Gym/Con

Conditioning

45″ ON / 15″ OFF x 32

  1. Cal Machine
  2. A-Squats
  3. (C2B) Pull Ups
  4. DU / SU

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

It’s 28 sets today, so 4 mins extra compared to last week.You will probably need to start slower than you think you can manage.

Aim to hit the same numbers each round.

Sunday 24 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

  • 1 Clean & 2 Hang Cleans & 3 FSQ

Into:

  • 1 Clean & 1 Hang Clean & 2 FSQ

OR:

  • 1 Snatch & 2 Hang Snatches & 3 OHSq

Into:

  • 1 Snatch & 1 Hang Snatch & 2 OHSq

 

B. Strength

3-4 RFQ:

  • 2 Front Squats / OH Squats
  • 12 Bent Over Rows

 

C. Finisher

3 Attempts to find a max:

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

Rest at least 2 min between sets