plan een intake

Programming week 4

Monday 22 January

Warming Up

2 RFQ:

  • 60″ row/ski
  • 5/5 banded pull down matrix in 4 directions
  • 10 candle sticks
  • 10 thrusters with 5/10 kg plate

 

Gymnastics

Warm up the gymnastics skills, the goal is to practice your skills with a higher heartrate. If you want to challenge yourself go heavy on the thrusters, if you’re still struggling a lot with the skills movements, go easy (maybe even empty barbell or light DB?) and treat this as an active recovery.

 

Workout for quality

30 min EMOM for quality

  • 5 BMU / 10 (C2B) pull up / 10-15 kip swings or half kipping pull ups
  • 30 DU / crossover SU/DU or 30″ practice
  • 5-15 TTB or V-up
  • 10-15 barbell thrusters

Tuesday 23 January

Warming Up

1-2 sets:

  • 5/5 downward dog to samson stretch
  • 5 inchworms

Then with an empty barbell onto:

  • 5 high hang snatch pulls
  • 5 high hang power snatches
  • 5 hang snatch pulls
  • 5 hang power snatches
  • 5 low hang snatch pulls
  • 5 low hang power snatches

 

Weightlifting: snatch technique

Build to a medium weight of the complex:

  • 1 hang snatch + 1 low hang snatch + 1 snatch + 2 OH squats

*Pause 1″ in the start and finishing position of each snatch movement

Then onto:

  • 1 hang snatch + 1 snatch

*Continue adding weight as long as form is good

 

Open 21.2

For Time

  • 10 Dumbbell Snatches 22.5/15 kg
  • 15 Burpee Box Jump Overs 60/50 cm
  • 20 Dumbbell Snatches
  • 15 Burpee Box Jump Overs
  • 30 Dumbbell Snatches
  • 15 Burpee Box Jump Overs
  • 40 Dumbbell Snatches
  • 15 Burpee Box Jump Overs
  • 50 Dumbbell Snatches
  • 15 Burpee Box Jump Overs

TC = 20 min

Wednesday 24 January

Warming Up

  • 400 m jog & chat

Then 1-2 sets of:

  • 10 cal ski/row
  • 20 m walking lunges
  • 20 m farmer carries
  • 10 wall balls

 

Conditioning – Half-Hyrox

  • 800 m run
  • 100 m walking lunge @ 20/10 kg
  • 800 m run
  • 1 K row/ski
  • 800 m run
  • 200 m farmer carry
  • 800 m run
  • 100 wall balls

TC = 40 min

Thursday 25 January

Warming Up

2-3 RFQ:

  • 10 good mornings
  • 30″ deep goblet squat with plate hold
  • 10 prone A & T raises
  • 5 push ups

 

Strength: bench presses & DB deadlifts

Do 3-5 warming up sets and 4 work sets of:

  • 2 bench presses
  • 2 DB deadlifts

*Start a new set every 3 min

 

Workout – “even Steven”

4 RFT:

  • 12 DB clean & jerks (H) 30-22.5 kg
  • 8 pistol squats left leg
  • 15 m HS walk or 4 wall walks
  • 12 DB clean & jerks right arm (H) 30-22.5 kg
  • 8 pistol squats right leg
  • 15 m HS walk or 4 wall walks

TC = 18 min

*Intermediate = 22.5/15 kg DB / 3 wall walks

Beginner = 3 rounds & 15/10 kg DB / 3 wall walks

Pistols can be scaled to skater squats or single leg squats with heel tap. For beginners lacking strength lateral box step ups.

Friday 26 January

Warming Up

  • 2 min machine – or Game trainer’s choice

Then 1-2 sets of

  • 30″ hollow body hold
  • 5/5 rope rows
  • 10 shoulder shrugs into 10″ dead hang

Gymnastics

3-4 RFQ:

  • 1-3 (legless) ropeclimbs
  • 30-90″ plank hold
  • 5-15 TTB

*Rest as needed between sets & movements

*Aim to do more reps/harder movements than last time we did this cycle.

 

Workout

10 RFT with a buddy:

  • 10 pull ups
  • 8 hang powersnatches @ L (50/35 kg)
  • 12/9 calories on a ski-erg or echo bike

TC = 17 min

Intermediate = 35/25 kg BB ski-erg or rower

Beginner = 20/15 kg BB or take a DB – rower or assault bike

*Aim for 90″ rounds / divide anyway you like

Saturday 27 January

Warming Up

1-2 sets:

  • 5/5 worlds greatest stretch
  • 5 inchworms

Then 1-2 sets of:

  • 10 kang squats with empty barbell
  • 10 romanian deadlifts

Weightlifting: strength / workout

3-4 RFQ:

  • 8 deadlifts @ 70-80%
  • 8 back squats @ 70-80%

*Rest as needed

 

Workout

16 min AMRAP:

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

  • Clean grip deadlift (M)
  • Clean (M)
  • Front Squat (M)
  • Between each set: 30 DU/60 SU

Load suggestion:

RX = 55 / 42.5 kg

I = 42.5 / 35 kg

B = 35 / 25 kg

*Beginners can also scale to double DB movements

Warming Up

Wall ball burpee game

5 x 30″ on / 30″ off:

  1. Single Unders
  2. Reverse Single Unders
  3. Crossover Single Unders
  4. Double Unders
  5. Crossover Double Unders

Conditioning: skipping skills

In 15 min work on building big unbroken sets of a comfortable skipping skill, can be DU, SU or crossovers. All sets have to be unbroken, if you miss you have to start again. 

  • 2-4-6-8-10 beginner
  • 5-10-15-20-25-30 intermediate
  • 10-20-30-40-50-60-70 – advanced

After each successfull UB set: 20 air squats

 

Workout

In teams of 4:

2′ on / 2′ off x 4

  • 15-12 Box jump overs
  • 12 HSPU / 8-10 HR push ups
  • 10 pull ups or ring rows
  • Max calories air/echo bike

*Every minute a new athlete starts

*Sore is cals on the bike at 16 min