plan een intake

Programming week 37

Monday 11 September

Warming Up

6 min AMRAP

  • 10 shoulder taps in high plank
  • 10 seal pass throughs
  • 20 SU/DU

Gymnastics – strength – outside

12 min EMOM

  • Min 1-4: 1-3 strict HSPU / pike push ups
  • Min 5-8: 3-6 kipping HSPU / negative HSPU
  • Min 9-12: pike push ups / push ups

 

Workout – Amsterdam Throwdown Qualifier 23.1

16 min AMRAP

  • 12 TTB
  • 8 hang C&J
  • 8 double DB goblet squats
  • 40 DU

RX = 2 x 22.5/15 kg

I = 2 x 15/10 kg

B = 1 x 10/5 (alternate hands)

Tuesday 12 September

Warming Up

  • 400 m jog & chat

 

Conditioning

8 RFR

  • 1 min easy pace
  • 90″ moderate pace
  • 30″ easy pace
  • 30″ sprint
  • 90″ rest

*Alternate between rower, ski-erg, burpee shuttle runs & echo bike. Burpees can be scaled to down ups. Slightly higher volume at a higher pace than last week. Can you hold the numbers still?

Wednesday 13 September

Warming Up

2 sets:

  • 10 shoulder dislocates into giant circles
  • 10 banded lat pull downs

 

Then 2 sets:

2 sets:

  • 5 snatch grip DL
  • 5 muscle snatches
  • 5 OH Squats
  • 5 snatch balances

 

Weightlifting: Snatch

In 20 min build to a heavy of the complex:

  • 1 snatch grip deadlift, 1 squat snatch, 1 OH squat

Then 4 x every 90″ using that weight:

  • 1 snatch grip deadlift, 1 squat snatch, 1 OH squat

 

Workout

10 min AMRAP

1-2-3-4-5-6-7-8-etc

  • Powersnatches @ 60/40 kg (M)
  • Bar facing burpees

I = 40 / 27.5 kg

B = 20/15 kg or DB

Thursday 14 September

Warming Up

2 sets:

  • 5/5 world’s greatest stretch
  • 20″/20″ front rack rotational stretch

 

Then 2 sets:

  • 10 EB front squats
  • 10 push ups on the barbell in the rig

 

Strength: front squats & push ups

  • Work up to a heavy 5RM front squat and push up with 3″ eccentric, not max.

 

Then 8 min EMOM

  • Even sets: 5 front squats – 3″ eccentric
  • Uneven sets: 5 push ups – 3″ eccentric

 

Workout

3 RFT:

  • 15 DBL KB/DB deadlifts @ 2 x 32.5/24 kg
  • 8 strict chin ups
  • 40 m farmer carry @ 2 x 32.5/24 kg
  • 8 strict pull ups
  • 5 D-ball to shoulder @ 50/35 kg
  • Rest 1 min

TC = 17 min

Friday 15 September

Warming Up

7 min AMRAP

  • 10 band pullaparts
  • 10 banded lat pull downs
  • 10 kip swings
  • 10 KB deadlifts

 

Gymnastics: skills

Practice the movements for the workout. Get your stuff ready. You really have to push the pace to get to the shuttle runs, so make sure you pick movements that you can complete in sets of at least 5.

 

Workout

6 x 3 min ON / 3 min OFF

  • 5 BMU – 5 pull ups & 5 ring or parallel bar dips
  • 20 alternating DB snatches
  • 10 (chest to bar) pull ups or TTB
  • 8 m shuttle runs for max reps

*Alternate full rounds – score is the total number of completed shuttle runs, 1 length = 1 shuttle run

Saturday 16 September

Warming Up

2 sets:

10 cal machine

10 rope rows

5 wall balls

5 box jumps

 

Conditioning

For time:

  • 10-20-30-40-50 cal machine
  • 1-2-3-4-5 rope climbs
  • 10-20-30-40-50 wall balls
  • 10-20-30-40-50 box jumps

TC = 45 min

*Flow: 10 cal machine, 1 rope climb, 10 wall balls, 10 box jumps, 20 cal machine etc.

Rope climbs can be scaled to commando pull ups (3 reps per RC) or ring rows (5 reps per RC)

Sunday 17 September

Warming Up

2-4 sets

  • 3 muscle cleans & 3 strict presses
  • 3 power cleans & 3 push presses
  • 3 squat cleans & 3 split jerks

 

Weightlifting Clean & Jerk

In 15 min build to 70-80% of your 1RM

Then 10 min EMOM:

1 Clean & Jerk

Beginners use a light weight and complete 3-5 reps each set.

 

Accessory

2-3 sets AHAP

  • 3/3 TGU
  • 10m / 10m walking lunges with KB/DB OH
  • 20/20 m suitcase carry

*Rest as needed