plan een intake

Programming week 38

Monday 16 September

Warming Up

  • 20″/20″ Front Rack Stretch
  • 20″ Tricep stretch

Then with an empty barbell 1-2 sets:

  • 10 Front Squats
  • 10 Deadlifts

Then onto:

  • 3-5 hang power cleans with a 1″ pause in the catch
  • 3-5 hang power cleans with a pause in the catch & then squat through to full depth
  • 3-5 hang squat cleans with a 1″ pause in the catch
  • Repeat sequence from mid-shin

Weightlifting: Clean “Catch” Focus

  • 2 x 3 powercleans with 1″ pause in catch
  • 2 x 2 powercleans with 1″ pause in catch & 2 front squats
  • 2 x 3 squatcleans with 1″ pause in catch

*If squat cleans are tough, try to catch as high as you need to find stability and then squat through to full depth

Workout

16 min AMRAP:

  • 10 D-ball to/over shoulder @ 50/35 kg
  • 12 Box jump overs @ 60/50 cm
  • 5 D-ball GTOH @ 50/35 kg
  • 12 High Box Step Overs @ 70/60 cm
  • 1 min rest

Tuesday 17 September

Warming Up

2-3 RFQ:

  • 10/10 Step back lunges with knee raise (hold 1″ at top)
  • 10/10 Cossack Squats
  • 5 Walkouts with a Heel Tap

Strength: Squat Accessory

3-4 RFQ:

  • 8 Front squats
  • 8/8 FFE Split squats
  • 8 DBL DB Good Mornings

*Aim for heavier weights than last week

Workout

10-8 RFT:

  • 2 Wall Walks
  • 12 Wall Balls @ 9/6

TC = 10 min

RX = 10 rounds, 2 Wall Walks & 12 Wall Balls

I =10 rounds, 1 Wall Walk & 10 Wall Balls

B = 8 rounds, 1-2 partial wall walks & 10 Wall Balls

*Treat this workout as a 10 min EMOM and choose numbers so that you have at least 10″ rest in the first few rounds.

Wednesday 18 September

Warming Up

4 min AMRAP

2-4-6-8-10 reps of

  • Cal Machine
  • Plate GTOH
  • Down Up

*Flow: 2 Cal Machine, 2 Plate GTOH, 2 Down Up, 4 Cal Machine, 4 Plate GTOH, 4 Down Up, etc

Conditioning

Do a test round with different weights on the snatches.

Workout

3 RFT:

  • 200/160 m Row/Ski
  • 18 Burpees
  • 20 Alternating DB snatches @ 1 x 22.5/15 kg
  • 400/320 m Row/Ski
  • 12 Burpees
  • 20 Alternating DB Snatches @ 1 x 22.5/15 kg
  • 600/480 m Row/Ski
  • 6 Burpees
  • 20 Alternating DB Snatches @ 1 x 22.5/15 kg

TC = 40 min

I = 1 x 15/10 kg

B = 1 x 10/7.5 kg

Thursday 19 September

Warming Up

  • 2 min row/ski easy pace

Then onto:

  • 10 RDL’s with Foam Roller between wrists and upper legs
  • 10 banded I, T, Y raises

Then onto:

  • 10 Barbell Upright Rows
  • 10 Romanian Deadlifts with an empty barbell
  • 5 Walkouts With a Push Up

Strength: Romanian Deadlifts & DB Bench Press

3-4 RFQ:

  • 10 RDL’s
  • 10 DBL DB Bench Press

*Same tempo as last week: 3-0-X-1, try to build weights from last week

Workout

4-5 RFT:

  • 10 DB Thrusters @ 2 x 22.5/15 kg
  • 20-15 (C2B) Pull Ups

Cash out: 30/24 Cal Machine

TC = 12 min

RX = 5 rounds & 20 C2B Pull Ups

I = 5 rounds & 15 Regular Pull Ups & 2 x 15/10 kg

B = 4 rounds & 15 Jumping Pull Ups & 2 x 10/7.5 kg

*Aim for max 1.5-2 min rounds

Friday 20 September

Warming Up

7 min AMRAP:

  • 45″ ski on high resistance
  • 30″ dead hang into 10 scapula push ups
  • 10 hollow body to arch body rolls
  • 5 candlesticks

Gymnastics

E2MOM for as long as you can complete all reps within the 2 min

  • 12/9 cal ski/row/bike
  • Straight into “X” TTB

 

RX = X = 10 TTB – Add 3 reps each set

I = X = 8 Alternating TTB – Add 2 reps each set

B = X = 6 Knee/Leg raises or V-ups – Add 2 reps each set

 

Workout

Chipper for time with a buddy all IGYG:

  • 200 DU IGYG – or 4 min practice
  • 50 Pistols IGYG
  • 10 (legless?) Rope Climbs / 10 Floor Climbs IGYG

Rest 2 min & repeat in reverse

TC = 24 min

 

Tme Domains:

DU: < 4 min

Pistols: 3-4 min

Rope Climbs: 2-3 min

*Use the time domains to scale appropriately. Don’t make your life too easy on the skills. Go for skater squats if pistols are too tough. Only scale to SU if these are still a challenge

Saturday 21 September

Warming Up

  • 10/10 leg swings
  • 5/5 World’s Greatest Stretch

Then onto 1-2 sets:

  • 10 EB good mornings
  • 10 EB back squats
  • 10 EB Bent over Row

Strength: Back Squat & Pull Up

5 sets build weight across sets:

  • 2 x 8 Back Squats
  • 2 x 6 Back Squats
  • 1 x 5 Back Squats

Between each set:

  • 3-6 strict Chin Ups

Workout

4 RFR:

  1. 1 min Deadlift High Pulls
  2. 1 min SB/D-ball Squats
  3. 1 min Row for cals
  4. 1 min Ring dips
  5. 1 min Rest

*The goal is to collect as many reps as possible in 5 rounds. There’s no rest/transition time between minutes so try to make strategic choices on when it’s a good time to use the full min or when to take a few seconds early to move to the next exercise.

Sunday 22 September

Warming Up

1-2 sets:

  • 10 Samson Stretches
  • 30″ Preacher stretch

Then 1-2 sets with empty barbell:

  • 5 behind the neck push press
  • 5 drop snatches
  • 5 OH squats
  • 5 Tall snatches (try to catch lower each rep)
  • 5 Hang snatches (try to catch lower each rep)
  • 5 Snatches (try to catch lower each rep)

Weightlifting: Snatch “Catch” Focus

  • 2 x 3 powersnatches with 1″ pause in catch
  • 2 x 2 powersnatches with 1″ pause in catch & 2 OH squats
  • 2 x 3 squatsnatches with 1″ pause in catch

*If squat snatches are tough, try to catch as high as you need to find stability and then squat through to full depth

Workout – Sunday Funday

In pairs:

Buy in: 30 m HS Walk IGYG (buddy assisted) or 45 m Wheelbarrows

Then 3 RFT:

  • 20 Buddy Push Up with High Five
  • 20 Synchronised V-ups
  • 20 Synchronised Line facing Burpees

Cash out: 30 m HS Walk IGYG (buddy assisted) or 45 m Wheelbarrows

TC = 20 min