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Programming week 43

Monday 19 October

Warming Up

  • BB Mobility – Coach Choice

 

Weightlifting

  • Build up to a heavy (not max) single

Then  calculating from that weight:

 

Snatch Waves 6 x 2 min

  • Wave 1: 5 reps @ 70% 3 reps @ 75%, 1 rep @ 80%
  • Wave 2: 5 reps @ 75%, 3 reps @ 80%, 1 rep @ 85%

 

Strength

3-4 RFQ:

  • 5 Front Squats with 2″ eccentric

 

Workout

For time:

  • 50 DBL Devil Press @ 2 x 20/15 kg
  • 300 DU/600 SU

TC = 12 min

*Divide anyway you like

I = 40 DBL Devil Press @ 2 x 15/10 & 200 DU or 5 min practice

B = 40 DBL Devil Press @ 2 x 10/7.5 & 200 DU or 5 min practice

Tuesday 20 October

Warming Up

2 RFQ:

  • 20″/20″ Ankle Stretch
  • 10/10 ATG Split Squats
  • 10/10 Knee To Elbow in High Plank
  • 10 Cal Machine

Gymnastics

2-3 RFQ:

  • 8/8 Touchdown Single Leg Squats https://youtu.be/NP-qt6F6ZrA
  • 30″ Gymnastic Plank Hold

 

Into 2-3 RFQ:

  • 5/5 Single Leg Squats: Shrimp/Skater or Pistol
  • Accumulate 30″ L-sit or V-sit

*Same block as last week, try to build volume/skill.

 

Rowing Intervals

For max distance:

  • 45″ ON / 3 min OFF x 5

*Set a timer with 45″ ON / 30″ OFF, share a rower with 2 others. Every 45″ another athlete starts.

x 15 rounds = 18:45 min

*Score = best round

Wednesday 21 October

Warming Up

2 RFQ:

  • 5/5 Step Back Lunge to Knee Raise
  • 5/5 Plate Halo’s
  • 10 Plate OH Presses
  • 20 m Plate OH Carries

 

Strength

3-4 RFQ:

  • 5/5 Front Rack Alternating BB Lunges
  • 1/1 SA STOH

*Rest as needed between movements and sets

 

Workout

Death by EMOM

  • 10 Box Jump Overs – add 2 reps / min
  • 2 SB Over Shoulder – add 1 rep / min
  • 10 Wall Balls – add 2 reps / min

*Keep adding reps until you can no longer make the reps within the timecap

Thursday 22 October

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 30″ Active Hang
  • 5 Walkouts to Push Up
  • 10/10 Glute Bridges

 

Conditioning

In Pairs

6 RFT – All YGIG:

  • 10 Strict Pull Ups
  • 20 DBL DB Bench Presses @ 2 x 15/20 kg
  • 30 DBL DB Deadlifts @ 2 x 15/20 kg
  • 40/45 Cal Row/Ski – no bike

TC = 40 min

 

*Aim for 6 min rounds. Conditioning with strict push & pull movements and upper body heavy. Make sure you can keep moving the DB’s and the reps coming, so ensure your sets are small enough.

I = 2 x 15/10 kg

B = 2 x 10/7.5

Friday 23 October

Warming Up

  • BB Mobility – Coach Choice

 

Weightlifting – Ahmed A’s Bday Bash

In 10-15 min:

  • Build to a heavy C&J

 

Workout

For Time:

  • 23 Cal Machine

Into 10 Rounds:

  • 2 Clean & Jerks (70/50 KG) * Heavy
  • 8 TTB

Onto:

  • 90 Wall Balls

TC = 23 min

*Focus on consistent rounds and small transitions.

I = 50/35 kg – Alternating TTB

B = 30/20 kg – Leg Raises or V-ups

 

Saturday 24 October

Warming Up

2 RFQ:

  • 10 Forward Leans with 2″ hold in end position
  • 5/5 Sit Outs
  • 5 Candlesticks
  • 10 Cal Ski on high resistance

 

Gymnastics

2-3 RFQ:

  • Wall facing plate step on/offs (easier: plate further from the wall or with feet on box) 
  • 2 x 10″ Hollow Body Hold into 10″ Arch Hold

Into 2-3 RFQ:

  • 60″ HSW (attempts)
  • 20 Pike Ups on Rower/Roller

 

Rowing Intervals

For max cals

3 min ON / 6 min OFF x 3

  • 500 m Row into AMRAP Calories Air Bike

27 min W:R ratio of 1:2 so push the pace

*Share one rower and bike with 2 others. Every 3 min a new athlete starts. Score is your best round. Aim to go all out from the start.

Sunday 25 October

Warming Up

2 RFQ:

  • 5 SA KB Deadlifts into 20 m KB Suitcase Carry – R
  • 5 SA KB Deadlifts into 20 m KB Suitcase Carry – L
  • 20 Shoulder Taps in High Plank

 

Strength

3-4 RFQ:

  • 10 BB Good Mornings
  • 20 KB Drag Throughs
  • 20 m max load Farmer Carry

*Minimise rest between movements, rest as needed between rounds. Try to build weight from last time.

 

Workout

2′ ON / 2′ OFF x 5-6

  • 6-8/6-8 Single Leg Squats
  • Max Burpee Pull Ups in remaining time

*Choose a version of the SL squat that is challenging to complete within one minute. Skater, Pistols and scaled versions of these are all allowed. Score is all reps, SL squats as well as burpee pull ups, collected in all rounds.