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Programming week 38

Monday 14 September

Warming Up

2 RFQ:

  • 10/10 Shoulder Dislocates into Giant Circles
  • 10 Scapula Pull Ups
  • 10 Sit Ups

 

Gymnastics

20″ ON / 10″ OFF x 6

  • Odd: Cone Kip Swings
  • Even: Gymnastic Plank Hold

 

3-4 RFQ:

  • 5-15 Seated TTB Pulses / Adv: (Tuck) Ice Cream makers

 

Into 3-4 RFQ:

  • 5-15 Toes To Ring/Bar / 5-15 Strict TTB
  • 5-15 (Ring) Dips

 

Compression strength

3-4 RFQ:

  • Accumulate 20-40″ Tuck Front Lever Hold / Adv: Extend one leg
  • Do this on rings to make it easier
  • 20 Pike Ups on rower

*Rest as needed

 

Workout

2′ ON / 2′ OFF x 3-4

  • 12 DBL DB Thrusters @ 2 x 20/15
  • 12 DBL DB Snatches
  • Max Distance Weighted Bear Crawl @ 2 x 20/15 kg – 6 m lanes

*Score is total distance bear crawl

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

Tuesday 15 September

Warming Up

2 RFQ:

  • 5/5 Exo Rotations
  • 10 Bent Over Flyes
  • 10 Banded RDLs
  • 10/10 Side Plank Pulses

 

Strength

6-6-4-4 reps of:

  • BB Bench Press

Alternate with:

  • 12 DBL DB RDLs

 

Into 2-3 RFQ:

  • 20″/20″ Copenhagen Plank Hold

 

Workout

2′ ON / 1′ OFF x 6-8

Odd:

  • 10 Cleans @ 50/35 kg – L/M
  • Max Pull Ups

Even:

  • 10-15 HSPU or BB STOH
  • Max Cleans @ 50/35 kg

*Score = all Pull Ups & Cleans collected

Wednesday 16 September

Warming Up

  • 2 min machine easy pace

 

Into

  • 4 x 15″ hard effort / 15″ easy pace

Rest 1-2 min

Into

  • 4 x 30″ hard effort / 30″ easy pace

Rest 1-2 min before starting the next part

 

Conditioning

Choose one machine

Max Effort Row/Ski/Bike W:R ratio = 1:1

  • 4 x 1′ ON / 1′ OFF

Straight into:

  • 4 x 30″ ON / 30″ OFF

Straight into:

  • 4 x15″ ON / 15″ OFF

 

Workout

Prep:

  • Do a test round, ensure you stay under a minute, scale movements/numbers to accommodate that.

 

Then onto:

10 RFT:

  • 10 Box Jump Overs
  • 12 TTB

TC = 15 min

*Aim for 1 min/1:15 min rounds and staying unbroken on the TTB as much as possible, even if that means resting slightly longer.

I = 10 Leg Raises/Alt TTB

B = 10 (Alternating) V-ups

Thursday 17 September

Warming Up

  • Mobility & BB Warm Up – trainer’s Choice

 

Weightlifting

15 min EMOM

  • 1-5 : 3 Power Snatches – Light Weight
  • 6-10: 2 Power Snatches – Medium Weight
  • 11-15: 1 Power Snatch – Heavy Weight

*Aim to build weight over all sets

 

Strength

3-4 RFQ:

  • 3 OH Squats
  • 5 Halting Snatch Deadlifts*

*In this lift the shoulders remain in front of the bar in the end position, so stop before reaching full extension, hold for a second and then bring the bar back to the floor

 

Workout

5 min AMRAP

  • Ascending Renegade Rows with push up*

*Add one rep each set

Flow: 1/1 Renegade Row, 1 push up, 2/2 renegade rows, 2 push ups, 3/3 renegade rows, 3 push ups etc.

*Score is total reps collected.

Friday 18 September

Warming Up

2 RFQ:

  • 30″ Dead Hang
  • 10 Lying down leg raises
  • 60″ Skipping any style

 

Gymnastics

30″ ON / 30″ OFF x 6

  • Odd: Active Hang
  • Even: Hollow Hold

Then onto:

5 min EMOM:

  • Max TTB/Leg Raise/Knee Raise (2-1 RIR)

Adv: DU in remaining time

Rest 3 min

Onto Every 45″ x 5:

  • Max TTB/Leg Raise/Knee Raise (2-1 RIR)

 

Conditioning

22 min AMRAP in teams of 2

P1:

  • 3 K Run – Alternate every 500 m

P2:

AMRAP:

  • 5 BMU/10 C2B/15 Pull Ups/15 Ring Rows = whichever version you choose, always count this as 15 reps
  • 10 BB Clean & Jerks @ 50/35 kg
  • 10 BB FR Lunge Steps @ 50/35 kg

*Score = time to complete 3K, and total rounds of the AMRAP. Once the 3K is complete both athletes can continue in the AMRAP.

I = 40/25 kg

B = 30/20 kg

Saturday 19 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

4-4-3-3 reps of:

  • Back Squats

Alternate with:

  • 8 Pendlay Rows

Into 2-3 RFQ:

  • 8/8 DBL DB FR Cossack Squats

 

Workout

16 min AMRAP

  • 15 American KB Swings @ 28/20 kg – M/H
  • 50/50 m KB FR Carry – change after 50 m only & use max 10 m lanes
  • 4 Wall Walks / 12 m HSW
  • 12/10 Cal Machine

*Heavy on the shoulders. Break this up before you are broken.

I = 20/16 kg

B = 16/12 kg

Sunday 20 September

Warming Up

In pairs:

  • P1: 100 m Rowing/Ski Legs only
  • P2: Plank hold

Then onto:

  • P1: 100 m Rowing/Ski Legs & Back/Elbows only
  • P2: Low Plank Hold

Then onto:

  • P1: 400 m Rowing/Ski Full Stroke
  • P2: Rest

 

Conditioning

5 x 1 min ON / 80″ OFF

  • Max Speed Row @ 20 SPM

Rest 1 min

5 x 1 min ON / 80″ OFF

  • Max Speed Ski @ 30 SPM

*Rotate machines so you’ve done them both. The goal for this session is maximum power per stroke. Keeping the stroke volume low, focus on producing as much force per stroke. Set a timer with 15″ changing time in between so you can share a ski/rower between 2.

 

Workout

3 RFT:

  • 25 Wall Balls
  • 10-20 TTB (max 2 sets)
  • 25 Wall Balls
  • 10-20 TTB (max 2 sets)
  • 500 m Run

TC = 21 min

I = 20 Wall Balls / alternating TTB or Leg raises

B = 15 Wall Balls / knee raises or Vups

Squats <1 min

TTB <1 min

Run <3 min

*The goal is to practice moderate sets of TTB under fatigue. Ensure you choose weights and numbers that enable the indicated time domains.