plan een intake

Programming Week 42

Monday 16 October

Warming Up

2 sets

  • 10 KB deadlifts
  • 10/10 m KB OH walk L/R
  • 5 push ups

 

Strength Deadlifts & DB arnold press

In 25 min:

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

  • 8 deadlifts with a 3″ eccentric
  • 8 Arnold presses with a 3″ eccentric

*Rest as needed – Aim for 1-3 reps in reserve

 

Workout

10 min AMRAP

  • 15 wall balls
  • 15 A-squats* 
  • 15 wallball cleans

*Stand on a stack of weights/box, jump down into a squat and jump back up to the stack of weights

Tuesday 17 October

Warming Up

7 min AMRAP

  • 10 m bear crawl
  • 10 m crab walk
  • 10 rope rows
  • 5 push ups (pike push ups for round 2)

Gymnastics: practice

3-4 RFQ:

  • 3-5 strict HSPU / pike push ups
  • 3-5 (legless) rope climbs / rope rows / rope clenches
  • 5-12 kipping (deficit) HSPU / negative HSPU
  • 3-5 ropeclimbs / toes to rope

*Rest as needed between movements and sets. The goal is to learn new skills.

Workout – “Snatch ‘n drag”

6 Rounds for time:

  • 6 Double Kettlebell Deadlifts
  • 6 Right-Arm Kettlebell Snatches
  • 6 Left-Arm Kettlebell Snatches
  • 5 meter Forward Bear Crawl Kettlebell Drag
  • 5 meter Backward Bear Crawl Kettlebell Drag

TC = 15 min

RX = 2 x 30/20 kg

I = 2 x 20 / 12.5 kg

B = 2 x 10 / 5 kg

*Bear Crawl Kettlebell Drag: This is a standard Bear Crawl while dragging the Kettlebell with one hand.

Wednesday 18 October

Warming Up

  • 400 m jog & chat

Then 2 sets:

  • 20 m farmer carries (add weight each set)
  • 10 wall balls

 

Conditioning – Hyrox Practice

For time:

  • 800 m run
  • 1K row/ski
  • 800 m run
  • 200 m farmer carries
  • 800 m run
  • 1K row/ski
  • 800 m run
  • 100 wall balls

TC = 40 min

*Weights used at Hyrox: Walking lunges: 10-30 kg Farmer carries: 2 x 12-32 kg Wall ball: 4-9 kg

Thursday 19 October

Warming Up

1 set:

  • 20″/20″ lat stretch
  • 5/5 hip shifts (stay in a low squat position and shift from your left to right leg)

 

2 sets:

  • 5 2-position halting clean deadlifts (pause at the knee, focus on keeping the torso still and tensioned while pushing away the floor)
  • 5 clean transitions (arms only)

 

2 sets:

  • 5 muscle cleans
  • 5 front squats

 

Weightlifting C&J

15 min to warm up your cleans

Then: start a new set every 5 min x 3:

  • 5 muscle cleans (L)
  • 3 power cleans (M)
  • 1 squat clean (H)

 

*Flow: 5 muscle cleans at your lightest weight – 3 power cleans at medium weight – 1 squat clean at the heaviest weight. So you have to change the weight for each movement. The rest of the 5 min is rest. We’ve been practising these for a while now so try to stick to the weights you’ve used in previous weeks. Beginners treat today’s workout as an EMOM and perform the first 5 min every min 3-5 muscle cleans, min 6-10: 3-5 power cleans and min 11-15 1-3 squat cleans if possible (also think about powercleaning and then squatting through to full depth).

Workout

3 RFT

  • 8/8 single arm OH KB/DB Squats
  • 12 KB swings
  • 30 DU / 60 SU

TC = 11 min

*Scale OH squats to DB/KB OH step back lunges if mobility is an issue

RX = 22.5/15 kg DB

I = 15/10 kg

B = 10/5 kg

Friday 20 October

Warming Up

2 sets:

  • 5/5 lunge matrix
  • 10 ring rows with 2″ hold at top
  • 5/5 bird dogs

Strength Bul split squats & chin ups

In 25 min:

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

  • 8/8 Bulgarian split squats with a 3″ eccentric
  • 8 chin ups with a 3″ eccentric

*Rest as needed

 

Workout

16 min AMRAP IGYG:

  • 21 thrusters (L)
  • 15 TTB
  • 9 snatches (L)
  • 3 strict ring dips

At 0:00 and every 2nd min: 5 synchronised burpees over the BB

*For beginners, scale snatches to DLHP

Saturday 21 October

Warming Up

  • 2 min machine of choice

Then 2 sets:

  • 10″ deadhang into 10 scap pull ups
  • 20″ plank hold into 10 scap push ups
  • 10 seal passthroughs

 

Gymnastics – training

*Spend 10 min finding the correct numbers & movement variations. The goal of today is training our existing skills. So make sure you won’t get stuck on technique today.

Then 10 min EMOM

  • Odd sets: 5-15 kipping or butterfly (C2B) pull ups
  • Even sets: 1-3 wall walks

 

Accessory

2-3 RFQ:

  • 10 strict wide grip pull ups
  • 30″ (free standing) HS hold
  • 10 strict pull ups
  • Accumulate 60″ perfect HB hold

*Rest as needed

Sunday 22 October

Warming Up

7 min AMRAP

  • 10 cal row/ski
  • 10 air squats
  • 10 DB deadlifts
  • 10 light DB clean & presses

 

Conditioning

  • Find your 20RM back squat and push press in 15 min

 

Workout

12 x 2′ on / 1′ off

  1. 20 back squats into AMRAP row erg
  2. 30 KB swings into AMRAP air squats
  3. 20 push presses into AMRAP ski erg
  4. 30 DB hang cleans into AMRAP push ups

*Conditioning training with strength exercises. Find a pace that enables you to finish the first movement in 75″ max and move throughout the 2 min intervals. The weights should feel light, probably around 35-40% of your 1RM max.