Programming week 44 - Eindhoven Gym

Monday 26 October

Warming Up

400 m Jog & Chat

Into 2 RFQ:

10 Kip Swings
10 Updogs to downward dogs
10 Box step overs (no weight)

Conditioning

Buy in:

1200 m Run

5 Rounds of:

15 TTB
10 DBL DB FR Box Step Overs @ 2 x 20/15
15 HSPU*/4 Wall Walks
10 DBL DB FR Box Step Overs @ 2 x 20/15

Cash out:

1200 m Run

Time domains:

Run < 7 min
All other movements <1 min

*Only go for HSPU if you can do 15 reps unbroken when fresh

I = Alt TTB / Leg Raises / 2 x 15/10

B = V-ups/Knee raises / 2 x 10/7.5

Tuesday 27 October

Warming Up

BB Mobility – Coach Choice

Weightlifting

Tall Snatches

2 x 4 – use just an empty BB, focus on pulling yourself under the BB as smooth as possible

Power Snatches

4 x 4 reps, starting from about 60% of 1RM Snatch

Hang Power Snatches

4 x 4 reps, starting from the previous weight you finished with

Strength

3-4 RFQ:

4 Snatch Pulls in singles

Workout

Death by EMOM:

14 SA Thrusters
14 SA Snatches

*Add 2 reps each round until you can no longer make it within the timecap

I = start at 12 reps @ 1 x 15/10

B = start at 10 reps @ 2 x 10/7.5

Wednesday 28 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
30″ Gymnastic Plank Hold

Into 2-3 RFQ:

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

Rowing Intervals

For max distance:

60″ ON / 4 min OFF x 4

*Set a timer with 60″ ON / 40″ OFF, share a rower with 2 others. Every 60″ another athlete starts. x 12 rounds = 20 min

*Score = best round

Thursday 29 October

Warming Up

2 RFQ:

5/5 Samson Stretches*
10 Banded OH Presses
10 Banded Lat Pull Downs

*Use plate for round 2

Strength

Final test before next weekend:

Work up to a max:

6/6 Front Rack Alternating BB Lunges
1/1 SA STOH

*See if you can at least move the same weight on the lunges if you did last week’s set of 5. Rest as needed between movements and sets.

Workout

16 min AMRAP:

3 Box Jump Overs – add 3 reps each set
2 SB over Shoulder – add 2 reps each set @ 50/70
1 Wall Walk – add 1 rep each set

*Score = all reps collected in 16 min

I = 35/50 kg

B = 20/30 kg

Friday 30 October

Warming Up

Pair up in teams of 3 for each rower

1-2 rounds of:

P1: 45″ easy Row – focussing on proper mechanics
P2 & P3: Plank Hold

Then onto:

P1: 2 x 100 m row @ ~80% + 100 m slow
P2 & P3: KB Deadlift High Pulls at easy pace

Then onto:

P1: 1 × 150 m row @ 90% effort, full recovery
P2 & P3: Rest

Conditioning Re-TEST 500 m Row

Max 2 attempts to find your best time:

500 m row

Workout

3′ ON / 3′ OFF x 2-3

10 BMU / 20 (C2B) Pull Ups
20 (Incline) Push Ups
Row/Ski for Max Cal in remaining time

*Score = total cal collected in all rounds

*Aim to spend max 90″ on the first 2 movements. Choose challenging but doable gymnastics and think about sensible ways to break them up before you start.

Saturday 31 October

Warming Up

BB Mobility – Coach Choice

Weightlifting

Behind the neck Snatch grip Push Presses

2 x 4 – Just an EB Focus on a tight and stable lockout

Into:

1 Hip Squat Snatch & 1 Hang Squat Snatch & 1 Snatch Balance

6 x 3 – aim to work with the heaviest load that you can move with good form.

Into:

Heavy Squat Snatches

4 x 2 – as singles

Strength

3-4 RFQ:

4 Paused Back Squats – 2″ hold at the bottom position

Workout

9 RFR

Max KB Swings – H 32/24 kg
Max Burpee Pull Ups
Max Air Bike / C2 Bike without saddle

*Score = all reps/cals collected in all 9 min

Sunday 1 November

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

Workout

15 min AMRAP

5 Worm Cleans
10 Worm Lunges/Squats

At 0:00 and every 5 min:

200 m Farmer Carry YGIG @ 2 x 20/28 kg