plan een intake

Programming week 46

Monday 13 November

Warming Up

1-2 sets:

  • 10 banded pull aparts
  • 5 walkouts with a push up

Then onto TABATA:

  • down ups versus ring rows

Strength

Work up to a heavy 6RM bench press in max 15 min

Then onto:

4 x E2MOM

  • 6 bench presses 
  • 6 strict pull ups

*Scale to horizontal or vertical ring rows

 

WOD – WL

5-10-15-20-25 reps of:

  • Barbell deadlift highpulls
  • Burpee over barbell
  • Barbell thrusters
  • Lateral jumps over barbell

TC = 18 min

RX = 40 / 30 kg 

I = 30 / 20 kg

B = 20/15 kg

Tuesday 14 November

Warming Up

1-2 sets:

  • 10 arm circles, large to small & reverse
  • 10 wall slides
  • 10 banded stir the pots

Then 1-2 sets:

  • 10 snap to hollow
  • 10 seal passthroughs

 

Gymnastics training & strength

3-4 RFQ:

  • 30-45″ Hollow body hold
  • 5-10 (weighted) dips on rings, parallel bars or a box
  • 30-45″ Support hold in rings or parallel bars
  • 10-12 pike push ups or regular push ups if these are still a challenge on your toes
  • 30-45″ Hollow hold to wall – angled wall hold

*The goal of this part is to work on our basics: the hollow body in 3 ways and some gymnastics strength training. 

Workout

Almost Nationals placement event:

  • 20 kip swings
  • 20 TTB / knee raises
  • 20 pull ups / jumping pull ups
  • 20 C2B pull ups / banded pull ups
  • max BMU / jumping BMU

At 0:00 and at every min: 10 box step overs

TC = 10 min

*Slightly easier than some of you may have already done. Feel free to change this back to the original workout if you want to improve your score. Your score is total reps of gymnastics movements.

Wednesday 15 November

Warming Up

7 min AMRAP:

  • 10 m duck walk
  • 10 m ostrich walk
  • 10 m inchworms
  • 10 m bear walk knees close to floor
  • 10 m bear walk high hips extended knees

 

Strength – Back squats & supinated bent over rows

In 3-4 sets warm up to a challenging but not max weight

Then every 90″ x 10:

  • Even sets: 8 back squats
  • Odd sets: 8 supinated bent over rows

 

Workout – conditioning

4 RFT:

  • 15 cal machine
  • 15 wall balls @ 9/6 kg
  • 15 box jumps @ 60/50 cm
  • 15 KB swings @ 24/16 kg

TC = 16 min

*Before the workout, do a test round. You have 1 min per movement, aim to complete these within 45″ when fresh. Scale up or down accordingly.

Thursday 16 November

Warming Up

1-2 sets:

20″/20″ lat stretch L/R

10/10 pallof press

10 knees over toes sissy squats

 

Then 2 sets with PVC

10 shoulder dislocates (reduce grip width each rep)

10 PVC tall muscle snatches

 

Then 1-2 sets with a barbell:

5 behind the neck presses in snatch grip

5 OH squats

5 tall power snatches

5 hang power snatches

5 power snatches

 

WL – Snatch – workout

Barbell cycling – practice cycling the barbell fast down and back up. Can you skip the pause on your upper legs on the way down?

In about 10-15 sets work your way down starting with an empty barbell from 10 – 9 – 8 – 7 – etc – 3 reps and build the weight as the reps go down.

*This will help you choose your workout weight.

 

Conditioning

10 RFT

  • 20 DU – sc: alternating SU & DU or 40 SU
  • 10 TTB / knee raise or V-up
  • 5 Power Snatches 42.5/30 kg

TC = 15 min

*Before starting the workout, warm up your TTB variation. These should be short high intensity rounds, so choose a TTB variation that you can do 10 reps with in max 2 sets.

Friday 17 November

Warming Up

7 min AMRAP

  • 20 m farmer carry (take heavier KB/DB’s every round)
  • 10 DBL DB/KB deadlifts
  • 5 inchworms

 

Strength: Deadlifts

Warm up your weight for the deadlifts. Choose your partner wisely. The deadlift should not feel heavy when fresh. You should be able to complete sets of 10 comfortably. Scale weight accordingly.

 

Workout

Fun Chipper with a buddy – Jordy’s GoodBye slightly altered

  • 400 meter Farmer Carry (24/16kg) / 400 m SB carry (50/35 kg)
  • 100 Air Squats / Plank Hold
  • 90 Pull-Ups / Superman Hold
  • 80 Sit-Ups / Wall Sit Hold
  • 70 Burpees / Dead Hang
  • 60 Hand-Release Push-Ups / Handstand Hold
  • 50 Buddy Deadlifts (100/70 kg)
  • 400 meter Farmer Carry (24/16 kg) / 400 m SB carry (50/35 kg)

TC = 40 min

*Flow: both buddies work at the same time today, but you can switch anytime you want. Reps only count when buddy number 2 is doing the holds.

Saturday 18 November

Warming Up

10 min AMRAP

  • 20″ plank hold into 10 scap push ups
  • 10 ring rows
  • 5-10″L/R hand on top jump to rope & hold
  • 3/3 shoulder matrix

 

Gymnastics – practice Rope climbs & HS walk

Start a new set every 3 min x 10

  • Set 1 & 6: 30-60″ HS hold – back or wall facing. Beginners practice with feet on a box.
  • Set 2 & 7: 3-5 commando pull ups each side
  • Set 3 & 8: 10-15 shoulder taps in HS (start by gently shifting weight from side to side, then lift each hand), beginners with feet on box
  • Set 4 & 9: 3-5 rope climbs
  • Set 5 & 10: HS walk to wall or with a buddy / beginners: HS kick ups

*Practice each skill for 3 mins, don’t stop after one set. Have a strategy for yourself so maybe you want to do 3 x 30″ HS hold and 30″ rest, 3/3 commando pull ups every minute or every 90″ of your 3 min interval. Make sure to rest as much as needed to keep reps pretty. The goal is to learn new skills.

 

Strength Accessory

3-4 RFQ:

  • 5-10 Push up
  • 5-10 (weighted?) V-ups
  • 10-15 Inverted rows
  • 10-15 Leg raises

*Try to minimise rest between exercises, rest as much as needed after each round

Sunday 19 November

Warming Up

  • 2 min machine easy pace

Then 1-2 sets:

  • 10 m burpee broad jumps
  • 20 m walking lunges
  • 5 shuttle runs

 

Conditioning – Half Hyrox

For time:

  • 1200 m run
  • 80 m burpee broad jump
  • 800 m run
  • 1 K row/ski
  • 800 m run
  • 100 m walking lunges
  • 1200 m run
  • 1 K row/ski
  • TC = 40 min