plan een intake

Programming week 40

Monday 29 September

Warming Up

2 RFQ:

  • 5/5 Lunges with forward reach
  • 5 Inchworms

Onto 1 RFQ:

  • 5 BB Clean/Snatch Deadlifts
  • 5 BB Clean/Snatch Pulls
  • 5 BB Muscle Cleans/Snatches
  • 5 BB Front / OH squats
  • 5 BB Power Cleans/Snatches
  • 5 BB Squat Cleans/Snatches

Strength/WL

A. Weightlifting Complex

Work up to a heavy of:

  • 2 Clean/Snatch Deadlifts
  • 2 Hang Squat Cleans/Snatch
  • 1 Squat Clean/Snatch

Onto a heavy:

  • 1 Clean/Snatch Deadlift
  • 1 Hang Squat Cleans/Snatch
  • 1 Squat Clean/Snatch

Onto a heavy:

  • 2 Squat Cleans/Snatches

B. Clean/Snatch Deadlifts

3-4 RFQ:

  • 5 Clean/Snatch Deadlifts

*Try to continue building to a max from the weight on your barbell from part A.

C. Squat Accessory

3-5 rounds for max load:

  • 2 x 5 m lanes Walking Lunges
  • 5 m Death Marches

*Take as much time as you need to find a max for the distance mentioned.

Tuesday 30 September

Warming Up

2 RFQ:

  • 20″ Dead Hang
  • 10 Arch to Hollow Snaps

2 RFQ:

  • 20″ Active Hang
  • 10 Kip Swings

2 RFQ:

  • 5-10 TTB/Leg Raises

 

Gym/Con – Re-TEST TTB

5 min to find a max:

  • UB set TTB

RX = TTB

I = Leg Raise with Toes Over Hips

B = V-ups

 

Straight into

10 min EMOM

  • Max TTB – aim for 20-30% of max set

 

B. Conditioning WOD

For time:

  • 200/180 Calorie Machine

At the start and every 50/45 Cal (so 4x):

  • 6 Renegade Rows With Push Up @ 2 x 20/15 kg
  • 8 Burpees Over DBs

TC = 20 min

Push the pace on the renegade rows and burpees, the machine is your active recovery.

I = 175/160 Cal

B = 150/135 Cal

Wednesday 1 October

Warming Up

2 RFQ:

  • 5/5 Hip Airplanes
  • 5/5/5 Lunge Matrix

Then with empty barbell 2RFQ:

  • 5/5 Single Leg Deadlifts
  • 5 Back Squats

Strength/WL

A. Back Squats

  • 3 x 5 @ 65-70%
  • 2 x 5 @ 70-75%

*We are moving away from the tempo from now on. Try to maintain as much speed as possible getting up from the bottom of the squat. If you are unsure of your percentages, try to keep 2-3 reps in reserve for the first 3 sets and only 1-2 for the final 2 sets.

 

B. Push/Carry

5-5-3-3 reps of

  • Push/Split Jerks

After each set:

  • 50 m/50 m Suitcase Carries for max load

*Rest as needed

C. Hinge/Core

Start a new set every 3 min x 3-4:

  • 5-15 Strict TTB or TTR (Toes to Rig)
  • 15 unbroken BB Thrusters AHAP

*If you are doing the test tomorrow, skip the TTB and just do 15 UB Thrusters.

Thursday 2 October

Warming Up

2 RFQ:

  • 20″ Dead Hang
  • 10 Arch to Hollow Snaps

2 RFQ:

  • 20″ Active Hang
  • 10 Kip Swings

2 RFQ:

  • 5-10 TTB/Leg Raises

 

Gym/Con – Re-TEST TTB

5 min to find a max:

  • UB set TTB

RX = TTB

I = Leg Raise with Toes Over Hips

B = V-ups

Straight into:

10 min EMOM

  • Max TTB – aim for 20-30% of max set

If you already did the test and do not wish to repeat it:

Gymnastics Skills SL Squats & DU

3-4 RFQ:

  • 8/8 Skater or Pistol Squats
  • 50-75 DU or 60″ Practice

Gymnastics Skills: HSPU

3-4 RFQ:

  • 3 Pushing movement 1 (hardest)

Rest 30″

  • 6 Pushing movement 2 (medium)

Rest 30″

  • 9 Pushing movement 3 (easy)

Rest as needed

 

Choose 3 Pushing movements:

  • Strict WF HSPU
  • Strict HSPU
  • Strict Ab Matt HSPU
  • Deficit HSPU
  • Kipping HSPU
  • Kipping AbMatt HSPU
  • Negative HSPU
  • Pike Push Up with elevated feet
  • Pike Push Ups
  • Push Ups

*So for example 3 strict HSPU, 6 Deficit Kipping HSPU and 9 Kipping HSPU, or 3 Kipping HSPU, 6 Negative HSPU and 9 Pike Push Ups)

 

Conditioning

10 min AMRAP:

2-4-6-8-10-Etc

  • m HS walk or (partial) wall walks
  • D-ball to shoulder @ 60/50 kg

Friday 3 October

Warming Up

  • 400 m jog & chat

Into 2 RFQ:

  • 10 Burpee Broad Jumps
  • 10 Wall Balls
  • 10 Scapula Pull Ups
  • 10 Plate GTOH

Team WOD

With a buddy: 4 x 8 min work / 2 min rest

8 min AMRAP:

  • 800 m run into max Burpee Broad Jumps YGIG

2 min rest

8 min AMRAP:

  • 800 m run into max Wall Balls YGIG

2 min rest

8 min AMRAP:

  • 800 m run into AMRAP (Buddy) Pull Ups YGIG

2 min rest

8 min AMRAP:

  • 800 m run into max DBL DB Devil Press @ 2 x 20/12.5 kg YGIG

*If weather is nice, take this workout outside. Your score is all reps collected in 4 rounds with you and your buddy.

Saturday 4 October

Warming Up

  • 2 min Skipping any style

2 RFQ:

  • 5/5 SA KB/DB Deadlifts*
  • 30″ Deadhang

Into 2 RFQ:

  • 10 Kip Swings
  • 10 DBL KB/DB Deadlifts*

*Take heavier KB/DB for round 2

A. Gymnastics Conditioning under fatigue

1′ ON / 1′ OFF x 5

  • 15 DBL DB/KB Deadlifts
  • Max Pull Ups / Ring Rows / BMU

*Today’s challenge is to keep your bar skills pretty with a tired grip. Beginners reverse the order, and start with a big set bar skills followed by DBL DB Deadlifts until the minute is up.

 

B. Workout

8 RFT:

  • 5 (Ring) Dips
  • 10 Box Jump Overs
  • 15 alternating DB Snatch @ 20/15 kg
  • 30 DU / or 30″ practice

TC = 24 min

*Aim to keep all sets unbroken for this part. Work at around 70% intensity and ensure the DB is light enough to enable unbroken sets until the end.

Sunday 5 October

Warming Up

2 RFQ with EB:

  • 30″/30″ FR stretch
  • 5 Jefferson Curls

Then into 2RFQ all movements back to back:

  • 5 Slow Front Squats
  • 5/5 Lunges
  • 5 Good Mornings

Strength/WL

A. Squat/Hinge

3-4 RFQ:

Perform back to back:

  • 12 Front Squats
  • 6/6 FFE Split Squats
  • 12 Good Mornings

Then rest as needed

 

B. Push/Pull 

For time:

12-10-8-6 Strict Pull Ups

18-15-12-9 Push Ups

Into max plank hold for remaining time

TC = 12 min

 

C. Accessory

For max load:

  • Turkish Get Up into 20 m OH Carry to Turkish Get Down
  • 5 BB Bicep Curls

*We’re moving to a barbell for the Bicep Curls for all you doing the buddy games.