plan een intake

Programming week 35

Monday 25 August

Warming Up

  • 2 min machine

2 RFQ:

  • 10 Air Squats
  • 10 Box Step Ups
  • 10 KB Deadlifts

Prep

Do a test round:

2 x 10-15 reps of each movement:

  • Wall balls
  • Box Jumps
  • KB Swings

*Focus on keeping moving at about 70-80% intensity. This test is more an endurance test than anything else. The movements aren’t complicated and the weight shouldn’t feel heavy. The challenge is to avoid burning out too hot too early. Decide on a sensible rep range for each movement and do not let the large sets intimidate you.

 

Re-Test: Morrison

50-40-30-20-10 Reps For Time:

  • Wall Ball Shots (9/6 kg)
  • Box Jumps (60/50 cm)
  • Kettlebell Swings (24/16 kg)

TC = 35 min

I =  20/12 kg KB

B = 12/8 kg KB – 6/6 kg WB, for women WB doesn’t have to hit the target – 50/38 cm Box

Tuesday 26 August

Warming Up

2 RFQ:

  • 5 SA KB Deadlifts into 20 m Suitcase Carry L
  • 5 SA KB deadlifts into 20 m Suitcase Carry R
  • 10/10 Bird Dogs

Strength/WL

A. Strength

3-4 RFQ:

  • 6 Deadlifts
  • 20 m Farmer Carries for max load

 

B. Weightlifting

Build to a heavy:

  • 1 Clean & Jerk

Then using that weight:

C. WL EMOM

EMOM x 10

  • 1 C&J

Wednesday 27 August

Warming Up

  • 2 min machine

2 RFQ:

  • 10 Air Squats
  • 10 Box Step Ups
  • 10 KB Deadlifts

Prep

Do a test round:

2 x 10-15 reps of each movement:

  • Wall balls
  • Box Jumps
  • KB Swings

*Focus on keeping moving at about 70-80% intensity. This test is more an endurance test than anything else. The movements aren’t complicated and the weight shouldn’t feel heavy. The challenge is to avoid burning out too hot too early. Decide on a sensible rep range for each movement and do not let the large sets intimidate you.

 

Re-Test: Morrison

50-40-30-20-10 Reps For Time:

  • Wall Ball Shots (9/6 kg)
  • Box Jumps (60/50 cm)
  • Kettlebell Swings (24/16 kg)

TC = 35 min

I =  20/12 kg KB

B = 12/8 kg KB – 6/6 kg WB, for women WB doesn’t have to hit the target – 50/38 cm Box

Alternative training if you’ve already done the retest and do not wish to repeat it:

35 min AMRAP:

  • 500 m Row/Ski
  • 30 Wall Balls
  • 20 TTB/Leg Raise/V-up
  • 500 m Row/Ski
  • 30 DBL DB STOH @ 2 x 20/15 kg / or HSPU
  • 20 V-ups/Alternating V-up/Sit Up

Thursday 28 August

Warming Up

2 RFQ:

  • 10 Upward Dogs to Downward Dogs
  • 5/5/5 Plate Lunge Matrix
  • 10 Plate Good Mornings

A. Strength

  • 6 Bench Press
  • 12 Barbell Good Mornings

 

B. Strength Accessory

3 RFQ:

  • 12 BB Thrusters
  • Max/Max Copenhagen Plank Hold

C. Finisher

3 RFQ:

  • 1/1 Turkish Get Up

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

Friday 29 August

Warming Up

  • 400 m run & chat

2 RFQ:

  • 5 Alternating Devil Presses
  • 5-10 Kip Swings
  • 5 Alternating Clusters
  • 5-10 Push Ups

Team WOD

40 min AMRAP:

P1:

  • 4 K Run in intervals of 400 m

P2:

  • 100 TTB/Leg Raises/V-ups
  • 50 Devil Presses @ 2 x 20/15 kg
  • 100 Push Ups
  • 50 DBL DB Clusters @ 2 x 20/15 kg

Then onto:

  • Max Burpees in Remaining Time YGIG

Score = burpees

RX+ = 120/60 reps, burpees synchro

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg & incline push ups, & 3.2 K run

Flow: one partner starts on the run, while the other starts on the chipper. When the partner comes back from the 400 m run they switch and continue the chipper. Partners keep switching until both the 4K and chipper are completed. If the run or chipper is finished before the other part, both partners can continue in YGIG. Only when the run and chipper are complete may the team continue to the burpees.

Saturday 30 August

Warming Up

2 RFQ:

  • 10 Scapula Pull Ups
  • 30″ Hollow Body Hold
  • 30″ Arch Hold

2 RFQ:

  • 10 Kip Swings
  • 5-10 V-ups

2 RFQ:

  • 5-10 banded TTB/Leg Raises

Gym/Con

A. TTB Conditioning

E2MOM x 8

  • 50-60% of max test TTB/V-ups

B. Douwe’s Bday Bash

In teams of 2 – alternate full rounds

2 rounds:

  • Max Reps Backsquat

RX+ 80/52.5kg

RX 60/45kg

I 60/37.5kg

B 40/30kg

Into:

  • Max M Farmer Carry (unbroken)

1 lane = 5 m

RX+ 2x 35/25kg

RX 2x 30/22.5kg

I 2x 25/20kg

B 2x 20/17.5kg

Score = reps + meters

Sunday 31 August

Warming Up

1 RFQ:

  • 5/5 Cossack Squats
  • 10 Russian Baby Makers

Then onto 1 RFQ:

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

Strength/WL

A. Complex – Cleans or Snatches

  • 1 Clean Pull & 2 Cleans

Into:

  • 1 Clean Pull & 1 Clean

OR:

  • 1 Snatch Pull & 1 Clean

Into:

  • 1 Snatch Pull & 1 Snatch

B. Strength

3-4 RFQ:

  • 1 Front Squat / OH Squat*
  • 12 Bent Over Rows

*Go for a max if you’re having a good day

 

C. Finisher

3 Attempts to find a max:

  • 20 m SB/D-ball Zercher Carry

Into

  • Max SB/D-ball Shoulderings

Rest at least 2 min between sets