plan een intake

Programming week 44

Monday 28 October

Warming Up

1-2 sets:

  • 10/10 leg swings
  • 30″/30″ Front Rack stretch

Then onto:

  • 5 Clean Deadlifts
  • 5 Standing High Pulls
  • 5 Front Squats
  • 5 Muscle Cleans & strict presses
  • 5 Power Cleans & Push Presses
  • 5 Squat Cleans & Split Jerks

Weightlifting

5 min EMOM

  • 1 hang (squat) clean & jerk @ 60-70%

2 min rest

5 x 90″

  • 2 (squat) clean & jerks @ 75-80 %

*Add weight for the last EMOM, always try to find the heaviest weight you can still move with good form.

Workout

9 RFT:

  • 12/10 Cal Machine
  • R1-3: 12 American KB Swings @ 24/16 kg
  • R4-6: 12 KB OH Squats or Goblet Squats @ 24/16 kg
  • R7-9: 12 Alternating KB Hang Snatches @ 24/16 kg

TC = 15 min

*Aim for 90″ rounds. Push the pace on the machine and try to recover with the KB. KB should feel medium-light weight so all movements can be done UB. Switch machine every 3 rounds

I = 16/12 kg

B = 12/8 kg

Tuesday 29 October

Warming Up

1-2 RFQ:

  • 30″ / 30″ KB Hip opener
  • 10 Squat & Reaches

Then onto 1-2 RFQ:

  • 10 Kang Squats

Strength: Back Squat Test

  • RETEST – 5RM Back Squat

OR

If you have already done this you can choose to redo the test or continue with the following training:

8 x 60″

  1. 5 RDL’s
  2. 5 DBL DB Bench presses

*More reps than last week in the same amount of time, so aim to at least stick to the same as the 5 reps in 60″. Same tempo (3-1-X-1)

Workout

1′ ON / 30″ OFF x 6-10 depending on how much time is left

  • Odd sets: AMRAP 6 Powercleans @ 50/35 kg (or Deadlift High Pulls if limited by technique) and 20 Lateral Jumps over BB
  • Even sets: 5 (1 rep = 7.5 m there and back) shuttle runs into AMRAP FR Lunge Steps @ 50/35 kg

Wednesday 30 October

Warming Up

TABATA:

  • Odd sets: SU
  • Even sets: Down Ups

Then another TABATA

  • Odd sets: DU or practice
  • Even sets: Wall Balls

 

Conditioning – Long Aerobic

Workout

4 RFT:

  • 100 DU or 3 min practice
  • 30 Wall balls
  • 20 Rope facing burpees
  • 50 DU or 90″ practice
  • 20 Wall balls
  • 10 Rope facing burpees

TC = 40 min

Thursday 31 October

Warming Up

  • 400 m jog & chat

2-3 RFQ:

  • 30″ DBL KB/DB farmer hold
  • 10/10 m L/R DB OH carries
  • 30″ Plank

Strength

20 mins to find a max weight on:

  • 10 m Farmer Carry / Yoke Carry
  • 20″ OH DBL DB hold

Workout

5-10-15-10-5 reps of

  • Box Jump Overs
  • Alt DB Hang Clean & Press @ 1 x 30/22.5 kg

Between each set (so 4 times):

  • 400 m Run

TC = 17 min

Friday 1 November

Warming Up

  • 2 min machine

Then 1-2 RFQ:

  • 1 round Gymnastics swimming
  • 10 Banded Lat Pull Downs
  • 30″ Hollow Body hold
  • 30″ Arch Hold

Gymnastics: Bar Skills

3-5 RFQ:

  • For BMU: 5-10 Banded hips to bar & 5 Arch to support hold on plates
  • For Pull up: 10 Cone Kip Swings & 5-10 Boxed (C2B) kipping pull ups

Then onto:

  • 3-5 (jumping) BMU / 5-10 kipping (C2B) pull ups

*Skills practice today. We’re trying to learn a new trick so choose the movement you aren’t able to do (properly).

Workout

For time:

  • 1 K row/skl*
  • 30 SL Squats synchro
  • 2 K echo/assault bike**
  • 10 Wall Walks IGYG
  • 1 K row/skl*
  • 30 SL Squats synchro
  • 2 K echo/assault bike**
  • 10 Wall Walks IGYG

TC = 24 min

*Change every 100 m

**Change every 200 m

RX = pistol squats & full wall walks

I = skater squats & 8 full wall walks

B = 800/1600 m & SL squats with heel tap & 8 partial wall walks

Saturday 2 November

Warming Up

  • 2 min skipping

2-3 RFQ:

  • 3/3/3 lunge matrix
  • 20 m bear crawl
  • 30″ D-ball hold

Strength

20 min to find a max on:

  • D-ball carry for max UB distance*
  • 20 m Walking lunges DBL DB for max weight

*If you can do more than 40 m, the D-ball isn’t heavy enough.

Workout

30″ ON / 45″ OFF x 15

  1. AMRAP DBL DB Devil Press @ 2 x 22.5/15 kg
  2. AMRAP DU or SU
  3. AMRAP (legless?) Rope climbs

*More rest than worktime. This means we want to see you working at an uncomfortable pace.

Sunday 3 November

Warming Up

1-2 sets:

  • 10 PVC shoulder dislocates
  • 30″ PVC thoracic spine stretch

Then 1-2 RFQ with PVC or BB:

  • 5 behind the neck presses
  • 5 Elbow rotations with PVC overhead
  • 5 OH squats
  • 5 Drop Snatches
  • 5 Tall snatches slow & fast
  • 5 Hang Snatches
  • 5 Full Snatches

Weightlifting

5 min EMOM

  • 1 hang (squat) snatch @ 60-70%

2 min rest

5 x 90″

  • 2 (squat) snatches @ 75-80 %

*Add weight for the last EMOM, always try to find the heaviest weight you can still move with good form.

Workout

3′ On/1′ Off x 4

  • 21 TTB or V-ups
  • 15 OH Squats @ 42.5/30 kg
  • 9 Cal Ski/Row

*Start each round where you finished the previous. Score is total reps completed in all 4 sets. Only do TTB if you can do these reps in max 3 sets. The goal is to fatigue your core for the OH squats so we don’t want technique issues to slow you down.