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Programming week 40

Monday 28 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  x 2 – Rest as needed between machines

  • At 20/22/24/22/20 SPM Rower
  • At 30/32/34/32/30 SPM Ski

*Rotate machines so you’ve done them both. Aim to keep the same speed with the different stroke volumes. Set a timer with 60″ work 10″ rest between sets & share 1 machine with 2 people.

Workout

6 RFT:

  • 6 SB to/over Shoulder @ 70/50 kg
  • 15 TTB

TC = 15 min

*Challenge yourself on the weight of the SB. Aim for unbroken sets of TTB & 2 min rounds.

I = 12-15 Leg Raises & 50/35 kg

B = 12-15 (no alt) V-ups & 30/20 kg

Tuesday 29 September

Warming Up

1-2 RFQ:

  • 5/5 KB Halo’s
  • 5 KB OH Presses into 10 m KB OH Hold – L
  • 5 KB OH Presses into 10 m KB OH Hold – R

 

Weightlifting

Prep:

*In this block you can already add some weight to the BB

2-3 RFQ:

  • 3-5 Jerks behind the neck in Split position
  • 3-5 Jerk Balance
  • 3-5 Tall Jerks

Then taking the BB from the rig, build up to a heavy or max if you’re having a good day:

  • 1 Split Jerk

 

Workout

1′ ON / 2′ OFF x 5-6

  • 5 BMU / 10 C2B / 15 Pull Ups/Ring Rows
  • Max BB Cleans @ 60/40 kg – L-M

*Choose for a challenging but doable set gymnastics. Ideally you should be able to complete this in one big set and in max 20-30″. Your score is the number of Snatches collected in all rounds

I = 40/30 kg

B = 30/20 kg or DB’s

Wednesday 30 September

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 10 Candlesticks

 

Gymnastics

6 x 30″ ON / 30″ OFF

  1. Hollow Body Hold
  2. Arch Body Hold

 

2 RFQ:

  • 5-10 Scapula Pull Ups
  • 5-10 Kip Swings
  • 3-5 reps at your test level

 

Rest 3 min, then onto:

 

RE-TEST – TTB Capacity

5 min AMRAP:

  • Max reps at your level

Choose one of the below:

  • L1: V-Ups
  • L2: Hanging Knee Raises
  • L3: Leg Raises
  • L4: Alternating Leg Raises
  • L5: TTB

*Score = total reps. Pick the level where you can move for most of the 5 min – not the level you wish you were at. A score under ~25 means the level is too high. 5 min is long so think about a pacing strategy.

 

Workout

10 min AMRAP

  • 20 SA Thrusters @ 1 x 20/15
  • 10 Burpee Shuttle Runs – 7.5 m lanes

Rest 5 min

10 min AMRAP

  • 20 SA Snatches @ 1 x 20/15
  • 18/20 Cal Air/C2 Bike without Saddle

I = 1 x 15/10 kg

B = 1 x 10/5 kg

Thursday 1 October

Warming Up

2 RFQ:

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

Strength

3-3-2-2 reps of:

  • BB Bench Press

Alternate 4 sets with:

  • 6 DBL DB RDLs

Into 2-3 RFQ:

  • 30″/30″ Copenhagen Plank Hold

 

Workout

For time:

  • 100/120 Calories Machine
  • 50 Alternating Devil Press @ 1 x 30/20 kg

TC = 15 min

I = 90/100 Calories & 1 x 20/15 kg

B = 80/90 Calories & 1 x 15/10 kg

 

Friday 2 October

Warming Up

4 RFQ:

P1:

  • 10 Shuttle Runs

 

P2: 

  • R1: Plank Hold
  • R2: HS Hold – wall or back facing
  • R3: Plate GTOH
  • R4: Burpees/Down ups to plate

*Alternate between running and the other exercises. Both partners do each exercise before continuing to the next combo.

 

Conditioning

40 min AMRAP:

  • 500 m Run Synchro
  • 15 Worm Clean & Jerks
  • 15 Burpees Over Worm Synchro
  • 10 Wall Walks YGIG / 30 m HSW

*The goal is consistent rounds & moving the worm well under fatigue. Worm can be made easier by skipping the jerk, or change to sync SB movements. Start slower than you think you can manage cause there isn’t much opportunity to rest today.

Saturday 3 October

Warming Up

  • Mobility & BB Warm Up – trainer’s Choice

 

Weightlifting

Every 75″ x 12

  • 1-4 : 3 Clean & Jerks – Light Weight
  • 5-8: 2 Clean & Jerks – Medium Weight
  • 9-12: 1 Clean & Jerk – Heavy Weight

*Aim to build weight over all sets

 

Strength

3-4 RFQ:

  • 3 Front Squats
  • 8 Bent over rows pulling bar to crease of hip

Into 2-3 RFQ:

  • 5-15″ Front Rack IsoHold @ 120-150% of your 1 RM Front Squat

Sunday 4 October

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 30″ Active Hang
  • 10 BB Muscle Snatches
  • 10 BB Back Squats

Conditioning

10 RFT:

  • 6 BB Snatches @ 60/45 kg
  • 12/15 Cal Machine
  • 12 C2B Pull Ups
  • 20 Wall Balls

TC = 40 min

*Aim for 3.5 min rounds – choose versions accordingly.

I = 40/30 kg & Regular (Banded) pull ups – 15 Wall Balls – 12/9 Cals

B = 20/15 kg & Jumping pull ups or ring rows – 12 Wall Balls 9/7 Cals