plan een intake

Programming week 36

Monday 4 September

Warming Up

3 min AMRAP of

1, 2, 3, etc reps of:

  • air squats
  • shuttle runs

 

Conditioning

8 rounds of:

  • 2 min easy pace
  • 1 min moderate pace
  • 30″ hard pace
  • 90″ rest

*Alternate between rower, ski-erg, burpee shuttle runs & echo bike. Burpees can be scaled to down ups if needed. So each movement is done twice. Aim to hold the same numbers in both rounds.

Tuesday 5 September

Warming Up

2-3 RFQ

  • 10 EB shoulder dislocates + band pull aparts
  • 10 empty barbell kang squats
  • 10/10 pallof press

 

Weightlifting snatch

3 x 2 hang snatch pulls & 3 hang power snatches

2 x 2 snatch pulls & 3 power snatches

2 x 1 snatch pull & 4 power snatches

*Gradually build the weight over the 7 sets. Focus on finishing the pull in each lift. Keep using our legs properly.

 

Then in 15 min:

6 x 45”

  • 5 power snatches tng @ 65-70%

2 min rest

6 x 30”

  • 3 power snatches drop n go 70-75%

2 min rest

6 x 10”

  • 1 power snatch @ 75-80%

 

Accessory

3 attempts to find:

  • Max set UB D-ball to/over shoulder

*Rest as needed, max 3 attempts, so that means you may only do 1 or 2 as well

Wednesday 6 September

Warming Up

2-3 RFQ:

  • 60″ machine
  • 5/5 russian baby makers with OH reach
  • 10 goblet squats
  • 10 ring rows

 

Strength: Pendlay rows & back squats

In 30 min:

Complete 2-4 warming up sets & 3-5 work sets of:

  • 5 back squats (aim for 85-90%)
  • 8 Pendlay rows

*Rest as needed

 

Workout

For time:

  • 100 DBL DB snatches @ 2 x 22.5/15 kg
  • 50 push ups

TC = 11 min

*Divide reps any way you want

I = 90 & 40 reps & 2 x 15 / 10 kg

B = 75 & 35 reps & 2 x 10 / 5 kg

Thursday 7 September

Warming Up

3 min AMRAP

  • 1-2-3-4-5-etc down ups
  • shuttle runs

Then 2 sets:

  • 10″ hollow body hang into 10 scap pull ups
  • 10″ plank hold into 10 scap push ups
  • 5 sit ups
  • 10 m bear crawl

 

Gymnastics – outside

2-4 RFQ:

  • 10-20″ Chin over bar hold in L-sit (tuck legs to make it easier)
  • 5 (deficit) push up
  • 3-6 Strict TTB / leg raise / knee raise
  • 30 shoulder taps in high plank/handstand hold

*Rest as needed to keep movements pretty.

Workout

4 RFT

  • 5 x complex 1 (C2B kipping/butterfly) pull up & 1 TTB
  • 8/8 pistols
  • 10 burpee shuttle runs
  • 60″ rest

TC = 24 min

Friday 8 September

Warming Up

  • 400 m easy jog

2 sets:

  • 5 down ups
  • 5 goblet squats
  • 5 DB snatches
  • 5 sit ups

Conditioning

Talk strategy & get going

 

Fun chipper with your buddy – outside

  • 4K run – complete in intervals of 400 m
  • 150 burpees
  • 150 DB thrusters @ 1 x 22.5/15 kg
  • 150 alt DB snatches @ 1 x 22.5/15 kg
  • 150 sit ups

When done:

  • Run inside and row/ski for distance – change every 100 m

TC = 45 min

Intermediate: 135 reps & 15/10 kg DB

Beginner: 120 reps & 10/5 kg DB

Flow: P1 starts on the run, P2 starts on the burpees, once P1 gets back from the running they pick up the count from P2 untill all burpees are completed. If you finish the running before the chipper, one buddy can rest while the other works. Both buddies working at the same time isn’t allowed. Your score is the total meters done on the rower/ski erg

Saturday 9 September

Warming Up

  • 2 min machine easy pace

2-3 RFQ:

  • 5 clean pulls
  • 5 muscle cleans
  • 5 front squats
  • 5 strict presses
  • 5 push presses

Weightlifting C&J

In 15 min warm up to about 70-80% of your 1RM squat clean

Then 6 x every 2 min:

  • 2 clean & jerks

 

Workout

For max reps:

Complete as many reps as possible in 8 min:

  • 1-2-3-4-5-etc Power Clean
  • 1-2-3-4-5-etc Front Squat
  • 1-2-3-4-5-etc Jerks

*Add one rep each set.

Sunday 10 September

Warming Up

6 min AMRAP

  • 6 burpees
  • 10 m crab walk
  • 10 KB deadlifts

Strength: deadlifts & strict press

In 20 min:

Complete 2-4 warming up sets & 2-4 work sets of:

  • 5 deadlifts (aim for 85-90%)
  • 8 strict presses

*Rest as needed

 

Workout – outside

3 RFT

  • 100 m walking lunges into 300 m farmer carry
  • 8-12 strict chin ups – use a band if needed
  • 50 DU

TC = 20 min

RX = 2 x 22.5/15 kg

I = 2 x 15/10 kg

B = 2 x 10/5 kg