plan een intake

Programming week 45

Monday 4 November

Warming Up

1-2 sets:

  • 10/10 Single Leg Glute Bridge
  • 10/10 Bird Dogs

1-2 sets with Empty Barbell:

  • 10 Good Mornings
  • 10 Strict Presses

 

Strength/WL

3-4 RFQ:

  • 10 Deadlifts*
  • 10 Push Press**

*Tempo = 2-0-X-0

** Tempo = 2-1-X-0 – So 2″” down as well as a 1″” pause before the next rep.

Tempo makes it hard to pick a weight, so go by feel and form. Add weight as long as you can maintain the tempo with good form.

Workout

16 min AMRAP:

  • 20 Lunges Farmer Carry
  • 20 Push Up
  • 16 Lunges Front Rack Carry
  • 16 (Chest to Bar) Pull Up
  • 10 Lunges OH Carry
  • 5 (C2B) Pull Up / BMU

RX = 2 x 22.5/15 kg – C2B pull up & BMU

I = 2 x 15/10 kg – Pull Up & C2B pull up

B = 2 x 10/7.5 kg – Ring Rows & Strict (banded) Pull Up

Tuesday 5 November

Warming Up

  • 4 x 300 m Row/Ski or 600 m Bike

Increase speed every 100/200 m

Rest at least 2 min between rounds

 

Conditioning – Short Anaerobic Workout

5 x 1′ ON / 1′ OFF – 3 min rest between rounds

Round 1. 10/8 cal Row into AMRAP Burpees over Rower

Round 2. 8/6 cal Echo into AMRAP Box jump/step Overs

Round 3. 10/8 cal Ski into AMRAP Alternating DB Snatches @ 22.5/15 kg

*Equal amounts of working and resting time and a big rest between rounds. This means we want you to push the pace during the work intervals. Go hard on the machine and try not to slow down too much on the second movement. Go for fast box step overs if you cannot push the pace confidently with box jumps and tired legs (please keep your shins in one piece).

Wednesday 6 November

Warming Up

With empty barbell 2 rounds of:

  • 5 Clean Deadlifts
  • 5 Clean High Pulls
  • 5 Front Squats
  • 5 Strict Presses

Then onto:

  • 5 Tall Muscle Cleans
  • 5 Tall Power Cleans
  • 5 Hang Muscle Cleans
  • 5 Hang Power Cleans & Push Press
  • 5 Hang Squat Cleans & Push Jerk
  • 5 Squat Cleans & Split Jerk

Weightlifting Technique – TEST 

  • Find your 3RM Clean & Jerk

The coming 2 months we’re going to work on improving our 3RM Clean & Jerk. Don’t go crazy on warming up sets. Try to do no more than 3 attempts and stay away from fatigue in your build up so ensure you take enough rest.

Workout

For time:

21-15-9

  • D-ball to shoulder @ 50/35 kg
  • TTB

TC = 13 min

*If the 50/35 kg D-ball is too heavy, go for plate GTOH @ 25/20 kg and double the reps. TTB can be scaled to (alternating) V-ups or alternating TTB, no knee raises today.

Thursday 7 November

Warming Up

2-3 RFQ:

  • 10/10 Calf Raises
  • 10 Upward Dogs to Downward Dogs
  • 60″ Skipping (any style)
  • 10 Shoulder Shrugs in Plank or HS Hold

Gymnastics

3-5 RFQ:

  • 45″ DU or Crossover practice
  • 5-10 m HS Walk

Intermediate: HS walk to wall

Beginner: HS walk around the box

Workout

3 RFT:

  • 15/12 Cal Machine
  • 12 DBL DB Deadlifts @ 2 x 22.5/15 kg
  • 6 DBL DB Burpee Deadlifts @ 2 x 22.5/15 kg
  • 15/12 Cal Machine
  • 12 DBL DB Hang Snatches @ 2 x 22.5/15 kg
  • 6 DBL DB Devil Press @ 2 x 22.5/15 kg

TC = 16 min

*Aim for 5 min rounds – choose weights and numbers accordingly.

I = 12/9 cal – 2 x 15/10 kg

B = 10/8 cal – 2 x 10/7.5 kg

Friday 8 November

Warming Up

1-2 sets of:

  • 30″/30″ PVC External Rotation Stretch
  • 10/10 Squat & Reaches

2-3 RFQ:

  • 5 Superslow Eccentric Front Squats (explosive on the way up)
  • 10 Ring Rows

Strength

3-4 RFQ:

  • 10 Front Squats
  • 10/10 SA Row

All on tempo: 2-0-X-1

Tempo makes it hard to pick a weight, so go by feel and form. Add weight as long as you can maintain the tempo with good form.

Workout

With a buddy for time:

50-30-10 reps of:

  • Powercleans @ 50/35 kg
  • Burpee to target – target you can’t reach when standing underneath it with arms stretched overhead
  • Pull Up

TC = 20 min

*All IGYG – Divide anyway you like

I = 35/25 kg – Banded pull ups – target you can reach with elbows locked out

B = 20/15 kg – Jumping pull ups – target you can reach with bent elbows

Saturday 9 November

Warming Up

With empty barbell 2 rounds of:

  • 5 Clean Deadlifts
  • 5 Clean High Pulls
  • 5 Front Squats
  • 5 Strict Presses

Then onto:

  • 5 Tall Muscle Cleans
  • 5 Tall Power Cleans
  • 5 Hang Muscle Cleans
  • 5 Hang Power Cleans & Push Press
  • 5 Hang Squat Cleans & Push Jerk
  • 5 Squat Cleans & Split Jerk

 

Weightlifting Technique – TEST

  • Find your 3RM Clean & Jerk

The coming 2 months we’re going to work on improving our 3RM Clean & Jerk. Don’t go crazy on warming up sets. Try to do no more than 3 attempts and stay away from fatigue in your build up so ensure you take enough rest.

If you have already done this test on Wednesday:

Build to a 10-20% less than your 3RM. Then perform with that weight:

  • 3 x 3 Clean & Jerk (as singles)

2 min rest between sets

  • 3 x 2 Clean & Jerk (as singles) – add a bit of weight as long as form remains good

90” rest between sets

  • 3 x 1 Clean & Jerk – add a bit of weight as long as form remains good

60” rest between sets

Workout

10 min AMRAP:

  • 2 Wall walks
  • 15 V-ups
  • 6/6 DB OH Squat or SA FR Squat @ 1 x 22.5/15 kg

Sunday 10 November

Warming Up

1-2 sets:

  • 10/10 Single Leg RDL’s
  • 5 Walkouts With Heel Tap

1-2 sets with Empty Barbell:

  • 10 Romanian Deadlifts
  • 10 Strict Presses

 

Strength/WL

3-4 RFQ:

  • 8 Deadlifts*
  • 8 Push Press**

*Tempo = 2-0-X-0

** Tempo = 2-1-X-0 – So 2″” down as well as a 1″” pause before the next rep.

Tempo makes it hard to pick a weight, so go by feel and form. Add weight as long as you can maintain the tempo with good form.

 

Workout

3′ ON / 1′ OFF x 4

  • 2 Rope climbs (legless?)
  • 5 Renegade Rows with Push Up
  • 40 DU

*Short rep ranges, so try to push the pace. Start where you finished each round. Score is total reps across 4 rounds