plan een intake

Programming week 44

Monday 30 October

Warming Up

  • 400 m jog & chat

Then 1 set:

  • 10 m farmer carry
  • 10 m walking lunge
  • 10 cal row or ski
  • 5 burpee broad jumps
  • 10 wall balls

Conditioning – Half Hyrox 

8 x 400 m run

After each run choose one of these movements depending on availability:

  • 500 m ski
  • 20 m sledge push
  • 20 m sledge pull
  • 500 m row
  • 40 m burpee broad jumps
  • 100 m farmer carry
  • 50 m walking lunges
  • 50 wall balls –> has to be last

TC = 40 min

Weights per division can be found here

Tuesday 31 October

Warming Up

2 sets

  • 10/10 pallof press with band in front of chest
  • 5/5 worlds greatest stretch
  • 10/10 pallof press with band overhead
  • 5 sots presses

Weightlifting Snatch

Focus: practicing a perfect pull

  • 3 x 3 paused snatch pulls (pause at mid shin, knee cap and high hang)
  • 2 x 3 paused snatches with empty barbell

If you can maintain the positions add some weight to the barbell, otherwise stick to an empty barbell and perform:

  • 4 x 1 hang power snatch & 2 power snatches

 

Accessory

3 RFQ:

  • 3-5 snatch grip deadlifts @ 110% of 1 RM snatch
  • 3-8 OH squats @ 110% of 1 RM snatch

Wednesday 1 November

Warming Up

6 min AMRAP

  • 10 ring rows
  • 5/5 lunge matrix
  • 10 cal machine

Strength – Step back lunges & bent over supinated rows

In 25 min:

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

  • 6/6 step back lunges with a 2″ pause
  • 6 bent over supinated row with a 3″ pause

*Rest as needed

 

Workout

“100%” CF Games workout 2021

  • 20 D-ball to/over shoulder @ 50/35 kg
  • 40 box jumps @ 75/60 cm

TC = 7 min

The official weights for the SB were 75 and 50 kg. The movements do not need to be completed in the order given.

Thursday 2 November

Warming Up

6 min AMRAP

  • 30″ shoulder taps in high plank
  • 10 seal passthroughs
  • 10 sit ups
  • 10 m bear crawl

Gymnastics practice

3-4 RFQ:

  • 3-5 strict TTB
  • 5-10 deficit push ups
  • 5-15 kipping TTB
  • 5-10 regular push ups

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

 

Workout

6 x 2 min on / 1 min off

  • Even sets: AMRAP 5 BB clusters into 8 pull ups or burpees over BB
  • Odd sets: AMRAP 5 BB deadlift high pulls into 8 burpees over the barbell or 8 HSPU

*If you do not master the kipping pull up or HSPU superset the barbell movement with burpees over the barbell. Use the same weight for both movements on the barbell. This should be light/medium. RX = 50/35 kg

Friday 3 November

Warming Up

  • 400 m jog & chat

Then 2 sets:

  • 10 kip swings
  • 5 down ups with 2 DBs
  • 10 banded lat pulldowns
  • 5 walkouts

 

Conditioning 

Get a buddy and talk strategy. Warm up your snatch to workout weight.

 

Buddy workout

40 min AMRAP with your buddy in IGYG:

  • 1K row or ski
  • 40 TTB
  • 30 snatches @ 50 / 35 kg M-L weight
  • 20 burpee DB deadlifts
  • 10 wall walks

Saturday 4 November

Warming Up

2 sets:

  • 10 cal machine
  • 10 good mornings
  • 10 front squats
  • 10 strict presses

Weightlifting C&J

Spend 15 min finding the right numbers on the barbell. You have 4 min for each set of C&J’s, so adjust your weights accordingly. You should be able to complete the set of 40 in sets of 10 (so maybe this is just an empty barbell?), the set of 30 in sets of 6-8 reps, the 20 in sets of 3-4 reps and the set of 10 in sets of 1-2. Beginners unable to build the weight do 25 reps each set at the same (L-M) weight. You can do any type of jerk.

 

Workout – Chipper

  • 40 C&J @ L weight
  • 40 HSPU or HR push ups
  • 30 C&J @ L-M weight
  • 30 TTB
  • 20 C&J @ M-H weight
  • 20 pull ups / ring rows
  • 10 C&J @ H weight
  • 10 wall walks / partial wall walks

TC = 30 min

Beginners unable to build weight do 20 C&J each set

Sunday 5 November

Warming Up

2 min SU/DU practice

Then 7 min AMRAP:

  • 10 shoulder dislocates into giant circles
  • 10 banded lat pull downs
  • 10 ring rows
  • 10″ deadhang into 10 scap pull ups

Strength

In 10 min warm up each movement and find the right scaling options. Ensure you can do these reps and no more/less

Then 3 sets:

  • 6 pull ups
  • 8 chin ups
  • 12 KB/DB bent over rows

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

*Rest as needed after each round

 

Workout

Benchmark workout “Annie”

For time:

50-40-30-20-10 reps of:

  • Double unders
  • Sit ups

TC = 10 min

*Double Unders cannot be scaled to single unders for this training unless you are still struggling with single unders. You are allowed to scale to scale to alternating single and double unders and counting each jump as a rep (so then you’d do half SU/half DU).