plan een intake

Programming week 34

Monday 21 August

Warming Up

3 min AMRAP of

1-2-3-4-5-6-7-etc

  • inchworms
  • shuttle runs

*Flow: 1 inchworm, 1 shuttle run, 2 inchworms, 2 shuttle runs, 3 inchworms, etc.

Then 2 sets:

  • 5 push ups
  • 10 glute bridges

Strength: deadlifts & bench presses

In 30 min:

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

  • 6 deadlifts (aim for 85%)
  • 8 bench presses (aim for 80%)

*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

For time:

  • 50 BB clusters (M)
  • 50 box jump overs

TC = 10 min

*Divide the reps any way you like. You don’t need to (but you are allowed to) complete all 50 clusters and then the box jumps, you can do sets of 5 or 10 or any other combination

RX = 50 / 40 kg

I = 40 / 30 kg

B = 30 / 20 kg

Tuesday 22 August

Warming Up

7 min AMRAP of:

  • 10 m bear crawl
  • 10 scap pull ups
  • 10 scap push ups
  • 5 tricep dips on bench/box/stack of plates

Gymnastics strength

12 min EMOM

  • Even sets: 5 strict pull ups
  • Odd sets: 5 ring dips

*Use bands/weights to ensure you can do just these numbers, no more/less

 

Workout

For time:

2-4-6-4-2

  • Manmakers

10-20-30-20-10

  • Cals machine

Wednesday 23 August

Warming Up

  • 2 min machine

 

2-3 RFQ:

  • 5 down ups
  • 10 walking lunges
  • 10 KB swings

 

Conditioning Workout

35 min AMRAP:

  • 400 m run
  • 50 KB swings @ 24/16 kg
  • 400 m row/ski
  • 50 step back lunges
  • 25 burpee broad jumps

Thursday 24 August

Warming Up

3 RFQ:

  • 10 DB/KB deadlifts
  • 10 DB/KB DLHP
  • 5/5 DB/KB snatches

 

Weightlifting: Snatch

Primer:

  • 2 x 3 drop snatches
  • 2 x 3 tall squat snatches
  • 2 x 3 hang squat snatches
  • 1 x 3 squat snatches

In 15 min:

Work up to a heavy 3 RM squat snatch – this will help you pick your weight for the workout

Beginners don’t worry about weight. Focus on getting comfortable with the movement.

 

Workout

3 RFT:

  • 21 TTB / alt TTB / knee raise
  • 15 push ups
  • 9 squat snatches @ 70/50 kg (H)

TC = 15 min

  • RX = 70/50 kg
  • I = 50 / 35 kg
  • B = 30 / 20 kg

Friday 25 August

Warming Up

2-3 RFQ:

  • 3/3 TGU
  • 5/5 lunge matrix
  • 10 ring rows

 

Strength: split squats & chin ups

In 20 min

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

  • 8/8 Front foot elevated split squats
  • 8 chin ups

 

Workout

18 min AMRAP in IGYG:

  • 10 D-ball deadlifts
  • 10 lateral burpees over barbell
  • 20 wall balls
  • 20 pull ups
  • 10 D-ball to/over shoulder
  • 10 D-ball facing burpees
  • 20 walking lunges
  • 20 death marches

*Divide the work anyway you like. Keep sets small and switch before you are broken.

Saturday 26 August

Warming Up

9 min AMRAP

  • 10 seal passthroughs
  • 10 arch raises
  • 20″ hollow body hold
  • 10 narrow stance squats
  • 60″ easy pace machine

 

Gymnastics

3-4 RFQ:

  • 3-5 RMU / chest to ring / kipping or butterfly ring pull up (choose the hardest skill you’re still learning and focus on perfect positions)
  • 10-16 pistol squats
  • 10-15 toes to ring (much easier than the rig, so challenge yourself on the numbers)
  • 10-16 push 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

 

Accessory

3-5 RFT:

  • 3-5 strict TTB / leg raise / superslow toes to rig
  • Accumulate 30-60″ support hold in rings
  • 10-15 (weighted) tuck & crunch
  • Accumulate 30-60″ hollow body hold

*Rest as needed to maintain perfect positions

Sunday 27 August

Warming Up

  • 400 m easy jog & chat

2-3 RFQ:

  • 10 calf raises
  • 20 lateral line hops
  • 30″ plank hold

 

Conditioning: skills – outside

2-4 RFQ:

  • 50 SU
  • 30″ plank hold
  • 50 reverse SU
  • 30″ side plank hold R
  • 50 crossover SU
  • 30″ reverse plank hold
  • 50 SU / DU alternating
  • 30 ” side plank hold L
  • 50 DU
  • Rest 60″
  • (50 crossover DU: RX+ option)

 

*Each movement shouldn’t take more than 1.5 min max so if you don’t make the numbers scale down or just work in 90″ intervals

 

Workout

6 x 2 min work / 2 min rest

  • Even sets: AMRAP 3-5 Burpee pull ups into 10 air squats
  • Odd sets: AMRAP 6-10 TTB into 10 KB swings (24/16 kg)

*Push the pace on movement one and recover on the second movement. Choose a weight on the KB light enough to enable this.