plan een intake

Programming week 46

Monday 10 November

Warming Up

1-2 RFQ:

  • 10/10 Leg Swings
  • 10/10 Wrist Leans

2-3 RFQ:

  • 10 Plate Squat & Presses
  • 10 Plate Bent Over Rows

Strength

2 min ON / 2 min OFF x 4

  • 4 Paused front Squats
  • Max Supinated chin over bar hold in remaining time

Workout

For time:

  • 100 Barbell Cleans @ 50/35 kg
  • 100 Box Jump Overs

TC = 20 min

*Divide Anyway you like – You need 10 reps/min to make the timecap so choose your weight accordingly.

RX+ = 60/40 kg – 120 reps of each

I = 35/25 kg

B = 25/15 kg

Tuesday 11 November

Warming Up

1-2 RFQ:

  • 3/3/3 Lunge matrix
  • 5-10 OH Pallof press or Chaos press

Then with empty barbell 2-3 RFQ:

  • 3 Press to push/split jerk
  • 5 Front Squats

Onto 2-3 RFQ:

  • 3 Push/Split Jerks

Weightlifting

From the rig:

  • 2 STOH
  • 2 FSQ
  • 2 STOH

Onto:

  • 1 STOH
  • 1 FSQ
  • 1 STOH

Accessory

  • 8-8-6-6 SB Squats
  • 8/8 SA DB Strict Press

Finisher

Into 30″ ON / 30″ OFF x 9

  1. DBL DB Front Squats
  2. DBL DB STOH
  3. DBL DB Thrusters

*Choose a weight than enables you to continue working non-stop for 30″.

Wednesday 12 November

Warming Up

1-2 RFQ:

  • 5 Jefferson Curls
  • 5 Inchworms

Then onto 2-3 RFQ:

  • 10 RDL’s
  • 5 Strict Presses

Strength

3-4 RFQ:

  • 7 Banded Deadlifts
  • 5 Push Presses

*Stand on an elastic band to add more resistance to the deadlift. Rest as much as needed. Aim for 1-3 RIR

Workout

Rowing/Ski-ing pacing

  • 30 second row, 30 second rest x 8

@ split -5 seconds

  • Rest 3 minutes

Then onto:

  • 30 second ski, 30 second rest x 8

@ split -5 seconds

*Try to hold the same pace for all 8 sets. If you did not do the test, aim for a 80-90% effort pace. Fight to hold the pace for all 30″. Work in pairs and allow no more than 5″ changing time between sets. Ideally do the rower first if class attendance allows for this.

Thursday 13 November

Warming Up

2-3 RFQ:

  • 60″ Skipping any style
  • 10 Banded Pull Aparts
  • 10 Candlesticks
  • 10 Updogs to downwarddogs

Gymnastics – Skills

3-4 RFQ:

  • 3-5 Ball Ups (on low rings is easier, add a slow eccentric to work up to a ball up)
  • 5 Ring dips (use bands/weights to ensure you can do just 5)

Into 2-3 RFQ:

  • Max V-sit hold (hands behind you is easier)
  • 10 Push Ups (find a version that ensures you can do just 10, use weight/incline bar)

Workout

20 min AMRAP:

  • 60 DU (or 1 min practice) or 45 Heavy Rope SU
  • 20 (C2B) Pull Ups
  • 10 Burpee Box Jump Overs
  • 5 (Partial) Wall Walks or M HS walk

*Bit of everything in todays’ workout, but 20 mins is a long time so break up your sets sensibly.

Friday 14 November

Warming Up

1-2 RFQ:

  • 5/5 Lizard stretches
  • 10 Wrist Push Ups

1-2 RFQ:

  • 5 Clean Deadlifts
  • 5 Clean High Pulls
  • 5 Front Squats
  • 5 High Hang Power Cleans with pause in start position
  • 5 Hang Power Cleans with pause in start and power position
  • 5 Low Hang Power Cleans with a pause in start postion, above knee and at power position
  • 5 Paused Power Cleans – pause above knee and in power postion

Weightlifting

3-5 RFQ:

  • 3 Paused Clean Pulls
  • 2 Paused Cleans

*Pause at knee and power position

Then onto 3-5 RFQ:

  • 2 Paused Clean Pulls
  • 2 Paused Cleans

Then onto 3-5 RFQ:

  • 2 Cleans

*Focus on maintaining an aggressive leg drive. This should be easier in the pull as you don’t need to worry about pulling yourself under, but try to maintain this for the full clean.

Accessory

3-5 RFQ:

  • 8 Clean Deadlifts
  • 8/8 Bulgarian Split Squats

 

Finisher

1′ ON/1′ OFF x 3-5 depending on time left

With a partner:

  • Max Worm Cleans

Or:

  • SB Over BB

RX+ = 70/60 kg SB

RX = 60/50 kg SB

I = 50/35 kg SB

B = 30/20 kg SB

*Score = all reps collected in 3-5 rounds

Saturday 15 November

Warming Up

2-3 RFQ:

  • 10 Cal machine
  • 15 Wall Balls
  • 10 Cal Machine
  • 15 Down Ups

Conditioning

A. Rowing Pacing

In 14 min:

  • 1 min row @ 20 SPM
  • 1 min row @ 22 SPM
  • 1 min row @ 24 SPM
  • 1 min row @ 26 SPM
  • 1 min row @ 28 SPM
  • 1 min row @ 30 SPM
  • and continue back down to 20 SPM

B. Sk-ing Pacing

In 14 min:

  • 1 min ski @ 30 SPM
  • 1 min ski @ 32 SPM
  • 1 min ski @ 34 SPM
  • 1 min ski @ 36 SPM
  • 1 min ski @ 38 SPM
  • 1 min ski @ 40 SPM
  • and continue back down to 30 SPM

C. Workout

12 min EMOM

  • Odd Sets: X Cals Echo/Air bike
  • Even Sets: X Wall Balls

Aim for the same numbers each interval. The bike makes it tough to keep the legs working so start easy

Final 2 mins of the 14 min interval are rest

Sunday 16 November

Warming Up

1-2 sets of:

  • 30″/30″ PVC External Rotation Stretch
  • 5/5 Squat & Reaches

2-3 RFQ:

  • 5 Superslow Eccentric Front Squats (explosive on the way up)
  • 10 Ring Rows with 10″ hold at final rep

Strength

2 min ON / 2 min OFF x 4

  • 3 Paused front Squats
  • Max Supinated chin over bar hold in remaining time

 

Workout

20 min EMOM for reps:

  1. DBL DB Snatches
  2. Ski Erg Calories
  3. (Legless) Rope Climbs or Rope Rows
  4. Burpee shuttle runs (5 m lanes)
  5. Rest

*Aim for consistent numbers each round