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Programming week 36

Monday 31 August

Conditioning

TEST 500 m ROW 

Pair up in teams of 3 for each rower.

1-2 rounds of:

  • P1: 45″ easy Row – focussing on proper mechanics
  • P2 & 3: Plank Hold

 

Then onto:

  • P1: 2 x 100 m row @ ~80% + 100 m slow
  • P2 & P3: KB Deadlift High Pulls at easy pace

 

Then onto:

  • P1: 1 × 150 m row @ 90% effort, full recovery
  • P2 & P3: Rest

 

Then onto:

Max 2 attempts to find your best time (rest minimum of 4 min between attempts):

  • 500 m row

 

Workout

In teams of 3:

P1:

  • Row 4000 m 

 

P2 & P3: 

AMRAP

  • 20 Deadlifts YGIG @ 100/70 kg 
  • 20 (C2B) Pull Ups YGIG

TC = 18 min

*Change as often and whenever you like. Your score is 4K time and the number of reps collected in the AMRAP

I = 70/50 kg & banded pull ups

B = 50/35 kg & Ring Rows

Tuesday 1 September

Warming Up

  • Mobility & BB Warm Up

 

Weightlifting

15 min EMOM

  • 1-5 : 3 Power Cleans – Light Weight – 35-50%
  • 6-10: 2 Power Cleans – Medium Weight – 50-70%
  • 11-15: 1 Power Clean – Heavy Weight – 70-90%

*Aim to build weight over all sets

 

Strength

3-4 RFQ:

  • 5 Front Squats
  • 10 Bent over rows pulling bar to crease of hip

 

Into 2-3 RFQ:

  • 5-15″ Front Rack IsoHold @ 110-120% of your 1 RM Front Squat

Wednesday 2 September

Warming Up

7 min AMRAP

  • 30” Skipping any style
  • 10/10 Shoulder Dislocates into Giant Circles
  • 10 Scapula Pull Ups – Kip Swings for round 2
  • 10 Sit Ups

 

Gymnastics

For quality – aim for perfect reps over speed

Beginner:

  • 90-110 V-ups for time

Each break: 30 SU

 

Intermediate:

  • 90-110 Leg Raises for time

Each break: 30″ DU practice

 

Advanced:

  • 90-110 TTB for time

Each break: 35 DU

 

Conditioning

8 x 20″ ON / 10″ OFF

  • Max Effort Row/Ski/Bike

 

Rest 2 min

8 x 20″ ON / 10″ OFF

  • Max Effort Row/Ski/Bike

 

Rest 2 min

8 x 20″ ON / 10″ OFF

  • Max Effort Row/Ski/Bike

 

*Rotate machines so you’ve done them all

Thursday 3 September

Warming Up

2 RFQ:

  • 5/5/5 Lunge Matrix
  • 10 Ring Rows

Into 2 RFQ with an empty BB:

  • 10 Kang Squats
  • 10 Pendlay Rows

 

Strength

For quality:

  • 8-8-6-6 Back Squats
  • 16 Pendlay Rows

 

Into 2-3 RFQ:

  • 8/8 DBL DB FR Cossack Squats

 

Workout

For time:

  • 15 Wall Walks / 45 m HSW
  • 45 DBL DB STOH @ 2 x 20/15 kg / HSPU
  • 300 DU

TC = 15 min

 

I = 3 RFT:

  • 5 Wall Walks / 15 m HSW
  • 15 DBL DB STOH @ 2 x 15/10 kg
  • 100 DU or 90″ Practice

B = 3 RFT:

  • 4 (partial) Wall Walks
  • 15 DBL DB STOH @ 2 x 10/7.5 kg
  • 150 SU or 90″ Practice

Friday 4 September

Warming Up

7 min AMRAP:

  • 10 Cal machine
  • 30″ Cobra Stretch Hold
  • 10/10 Shoulder Taps in High Plank
  • 10 Air Squats

 

Conditioning

Prep:

  • Talk strategy and make teams

 

Endurance

In teams of 3:

18 min AMRAP:

P1:

  • Row for max distance

P2&3:

  • 20 Buddy Sit Ups
  • 20 Synchro TTB / 10 BMU
  • 40 Buddy Wall Balls

 

Rest 5 min

 

Then onto:

18 min AMRAP:

P1:

  • Ski for max distance

P2&3:

AMRAP:

  • 10 Worm C&J
  • 20 Burpees over Worm synchro

*Try to keep a consistent pace at the ski and rower, try to push on the AMRAP.

Score = total reps collected in the AMRAP. Reps only count as long as one athlete is working on the rower/ski.

Saturday 5 September

Warming Up

2 RFQ:

  • 5 Bottom Up KB OH Presses into 10 m KB Bottom Up OH Carry L arm
  • 5 Bottom Up KB OH Presses into 10 m KB Bottom Up OH Carry R arm
  • 10 Plank To Pikes

 

Weightlifting

Prep:

*In this block you can already add some weight to the BB

2-3 RFQ:

  • 3-5 Jerks behind the neck in Split position
  • 3-5 Jerk Balance

2-3 RFQ:

  • 3-5 Tall Jerks

Then taking the BB from the rig, build up to a heavy:

  • 5 Split Jerks

 

Workout

2′ ON / 1′ OFF x 6

  • 10 Cleans @ 60/40 kg
  • 10 FR Lunge Steps @ 60/40 kg
  • AMRAP Burpees over BB

I = 45/30 kg

B = 30/20 kg

*Score = all burpees collected in 6 rounds

Sunday 6 September

Warming Up

2 RFQ:

  • 30″ Dead Hang
  • 10 Lying down leg raises
  • 10 Push Ups in Rings

 

Gymnastics

20″ ON / 10″ OFF x 4

  • Odd: Hollow Body Hang
  • Even: Arch Hold on floor

 

2-3 RFQ:

  • 5-15 Low Bar Strict TTB Drill
  • Adv: (Low Bar) Pullovers

 

Into 2-3 RFQ:

  • 5-15 Toes To Ring/Bar / 5-15 Strict TTB
  • 5-15 Push Ups

 

Compression strength

3-4 RFQ:

  • 15/15 Seated Leg Raises over KB/DB
  • Accumulate 20-40″ Pike hold on rower

*Rest as needed

 

Workout

For time:

  • 20 Manmakers @ 2 x 20/15 kg

TC = 5 min