plan een intake

Programming week 39

Monday 25 September

Warming Up

7 min AMRAP

  • 20″ plank hold
  • 5/5 front rack openers
  • 5 front squats with an empty barbell
  • 5 deadlifts with an empty barbell

 

Weightlifting C&J

In 8 min: work up to a heavy 3 muscle cleans

In 8 min work up to a heavy 2 power cleans

In 8 min work up to a heavy 1 squat clean

*Make a note of your weights, you might need these the coming weeks.

 

Accessory – 20 min

2-3 RFQ

  • 6-8 OH squats
  • 10/10 m suitcase carry using the same barbell if possible – otherwise use a KB/DB

*Rest as needed

Tuesday 26 September

Warming Up

TABATA

Odd sets: air squats

Even sets: ring rows

 

Strength: back squats & pull ups

In 25 min:

2-3 warming up sets & 3-4 working sets:

  • 6 back squats with a 3″ eccentric
  • 6 pull ups with a 3″ eccentric

*Rest as needed

 

Workout

3 RFT

  • 21 BB thrusters @ 50/35 kg
  • 15 Box jumps
  • 400 m run

TC = 19 min

 

*Nasty combo, don’t start too fast and try to pace yourself properly from the start

Wednesday 27 September

Warming Up

7 min AMRAP

  • 5/5 rope rows
  • 20″ shoulder taps in high plank
  • 10 m bear crawl
  • 5 push ups

Gymnastics training

Spend 10 min finding the correct numbers & movement variations. The goal of today is training our existing skills.

 

Then 90″ x 10

  • Odd sets: 5-12 (deficit) kipping HSPU
  • Even sets: 1-3 (legless) ropeclimbs

*HSPU can be scaled to (deficit and/or feet elevated) pike push ups

 

Workout – outside if weather allows

14 min AMRAP

  • 6/6 alternating DB snatches @ 30/20 kg  (take a heavier weight than you want to)
  • 10 pull ups
  • 15 V-ups

Thursday 28 September

Warming Up

  • 400 m jog & chat – make sure you can still hold a convo

Conditioning

8 RFR:

  • 30″ easy pace
  • 30″ moderate pace
  • 30″ sprint
  • 30″ easy pace
  • 30″ moderate pace
  • 30″ sprint
  • 2 min rest

*Alternate between rower, ski-erg, burpee shuttle runs & echo bike. Burpees can be scaled to down ups

Friday 29 September

Warming Up

  • Burpee-plate warm up game

Then 2 sets:

  • 3 snatch grip deadlifts
  • 3 snatch pulls
  • 3 muscle snatches
  • 3 OH squats

 

Weightlifting: Snatch

In 15 min warm up snatch for the workout –

The weight should be challenging. You should not be able to complete more than 3-4 reps when fresh.

 

Workout

18 min AMRAP in IGYG

  • 15 BB snatches @ 60/40 kg (M)
  • 30 cal row/ski
  • 30 box step overs 1 x 30/20 kg
  • 15 burpees over BB

*Divide reps any way you like but ensure you can keep up the pace, smaller sets are almost always better

Saturday 30 September

Warming Up

7 min AMRAP

  • 10 banded pull aparts in front & 10 OH
  • 5 inchworms
  • 10 cal ski
  • 20″ plank hold

 

Strength: bench press – arnold press-push up

In 15 min warm up each movement

Then 3 sets:

  • 6 bench presses
  • 8 Arnold presses
  • 12 push ups

*Perform all lifts back to back with minimal rest. Start a new set every 4 min

*Rest as needed

 

Accessory

3 RFQ:

  • 5-10 D-ball deadlifts
  • 10 m D-ball carry
  • 5/5 D-ball to/over shoulder
  • 10 m D-ball carry

*Aim to do this sequence as much unbroken as possible. Scale numbers if needed

Sunday 1 October

Warming Up

  • 2 min machine easy pace

Then 2 sets:

  • 5 kip swings
  • 20″ shoulder taps in high plank
  • 5 candlesticks
  • 5 scap pull ups & 5 scap push ups

 

Gymnastics practice

3-4 RFQ:

  • 3-5 ball ups or pullovers
  • 30-60″ HS hold practice (use bands or a buddy)
  • 5-15 kipping TTB
  • 10-20 m HS walk (use the wall or a buddy)

*Rest as needed after each round and between movements. The goal is to learn new skills

 

Workout

3 RFT

  • 15 pull ups
  • 15 double KB/DB goblet squats @ 2 x 22.5/15
  • 15 double KB deadlifts @ 2 x 22.5/15

TC = 9 min

 

Intermediate = 12 reps & scale DB

Beginners = 10 reps & scale DB