Programming Week 43 - Eindhoven Gym

Monday 23 October

Warming Up

2 min row/ski

Then 2 sets:

3 snatch grip deadlifts
3 “3 position snatch pulls” (pause at knee and crease of the hip)
3 OH squats
3 snatch balances

Weightlifting Snatch

2 x 5 hang muscle snatches
3 x 3 hang power snatches
3 x 2 hang squat snatches

*Build up weight over these sets as long as form is good.

Workout

“Leg day chipper”

For Time:

800 meter Run
40 Wall Balls 9/6 kg
20 Bar-Facing Burpees
10 Hang Squat Snatches 52.5/35 kg

TC = 18 min

Tuesday 24 October

Warming Up

7 min AMRAP:

5/5 single leg deadlifts
10 glute bridges
10 cal row/ski

Strength Deadlifts – double KB romanian deadlifts – single leg glute bridge

In 15 min warm up each movement

Then 3 sets:

6 deadlifts
8 double KB Romanian deadlifts
12/12 single leg glute bridges

*Perform all lifts back to back with minimal rest. Start a new set every 4 min

*Rest as needed after each round

Accessory

2-3 RFQ:

5-10 D-ball/SB squats into SB-walk for max distance
10 plate ground to overheads straight into max plate OH walking lunges

Wednesday 25 October

Warming Up

1 set:

10 narrow stance squats
5 down ups
20″ dead hang into 10 scap pull ups

2 sets:

5/5 lateral box step ups (lift non-standing leg off floor in set 2)
3 burpees
5 kip swings

Gymnastics practice

3-4 RFQ:

6/6 pistol squats
3-5 BMU / chest to bar pull ups
8/8 skater squats
5-12 kipping/butterfly pull ups

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

Workout

12 min AMRAP:

8 burpee box step ups
10 cal machine
12 TTB

*Rep ranges are just longer than you want to, pace yourself accordingly and break up sets before you are broken.

Thursday 26 October

Warming Up

400 m jog & chat

Hyrox Practice

8 min AMRAP:

400 m run
20 m Sledge push & pull

2 min rest/change

8 min AMRAP:

400 m run
400 m row/ski

2 min rest/change

8 min AMRAP:

400 m run
40 m Burpee broad jumps

2 min rest/change

8 min AMRAP:

400 m run
50 m Walking lunges

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

Friday 27 October

Warming Up

2 sets:

10 EB strict press
10 EB push press – second set push jerks
10 cal row/ski

Weightlifting C&J

Work up to a heavy (but not max):

5 RM Split jerk

Then with that weight perform 3-4 more sets:

4 split jerks

*Rest as needed in between. The goal of today is to practice finding the correct foot position with a reasonably heavy weight.

Workout

Chipper with your buddy

Switch every 6 reps

30 DB Snatches @ 1 x 22.5/15 kg
18 deadlifts @ 70/50 kg (L/M)
30 DB thrusters @ 2 x 22.5/15 kg
18 front squats @ 70/50 kg (M/H)
12 manmakers @ 2 x 22.5/15 kg
and repeat back up in reverse order

TC = 18 min

*Use the same weight on the barbell for the deadlift & front squats and same set of DB for snatches and thrusters so choose your buddy wisely – you can set up 2 different barbells to avoid having to clean your barbell off the floor.

Saturday 28 October

Warming Up

1 set:

10 m ostrich walks
10 m bear walks
10 m duck walks
10 m crab walks

Then 2 sets:

5 good mornings with empty barbell
5 bench presses with empty barbell

Strength Good mornings & bench press

In 25 min:

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

6 good mornings with a 3″ pause
6 bench presses with a 3″ pause

*Rest as needed

Workout

15 min AMRAP

5 shuttle sprints of 15 m (2 x 7.5 m sprint)
10/10 DB push jerks L & R (H)
15 pull ups

*The shuttles are just there to give the shoulders a rest. Choose a challenging weight for the push jerks.

Sunday 29 October

Warming Up

7 min AMRAP

20″ plank hold
10 m spiderman walk
5 push ups
10 sit ups

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: 3-15 pullovers / ball ups / TTB
Even sets: 10-20 m HS walk or 20″ HS hold

Workout

3 min AMRAP x 3 – 2 min rest between round

8 American KB swings (H) @ 32.5 / 24 kg
12 V-ups
36 DU