plan een intake

Programming week 47

Monday 17 November

Warming Up

2 RFQ:

  • 10 Bent Over Flyes with light weights
  • 10 Samson stretches with light weights

Into 2 RFQ:

  • 10 Plate Good Mornings
  • 10 Plate Strict Presses

*Take a heavier plate for round 2.

Strength

3-4 RFQ:

  • 6 Banded Deadlifts
  • 4 Push Presses

*Stand on an elastic band to add more resistance to the deadlift. Rest as much as needed. Aim for 1-2 RIR

Workout

In teams of 3 per rower:

40″ on / 80″ OFF x 10

  • Row @ split -5 seconds- allow 5″ changing time between intervals

These intervals should feel really tough. Fight to hold the pace until the end. Because of the changing time you actually have 95″ rest between sets. Set a timer with 40″ ON/ 5″ OFF

Aim to work at a pace slightly faster than your 400 m test pace. You can work this out as follows: say for example you got 1:20 on your 400 m test. Then 80 seconds / 0.8 = 100 seconds, which converts to a 1:40 pace per 500 meters. So for the intervals today aim to stay around 1:35 min / 500 m.

If you didn’t do the test and for the skiing bit, aim for 85-95% intensity.

Tuesday 18 November

Warming Up

1-2 RFQ:

  • 5/5 Hip Openers
  • 5/5 Thoracic Spine Openers

 

1-2 RFQ with barbell or PVC:

  • 5 x slow first pull in snatch grip
  • 5 x slow second pull in snatch grip
  • 5 x slow third pull in snatch grip

Then onto 1-2 RFQ with barbell:

  • 5 Paused Snatch Pulls
  • 5 OH Squats
  • 5 Paused Power Snatches

Weightlifting

Build to a heavy:

  • 2 Paused Snatch Pulls
  • 1 Paused Snatch

Pause at knee and hip

Then onto:

  • 1 Paused Snatch Pull
  • 1 Paused Snatch

Then onto:

  • 1 Snatch

*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 snatch.

Accessory

3-4 RFQ:

  • 5 OH Squats
  • 7/7 Single Leg BB Deadlifts

Finisher

2-3 Attempts to find a max:

  • 2 x 5 m DBL DB OH Walking Lunges

Easier: one arm extended

Wednesday 19 November

Warming Up

7 min AMRAP:

  • 10 Banded Pull Aparts
  • 10 Candlesticks
  • 10 Updogs to downwarddogs
  • 5 shuttle runs

Gymnastics – Skills

3-4 RFQ:

  • 3-5 Ball Ups (low rings to make it easier) or PullOvers
  • 5 Ring dips (use bands/weights to ensure you can do just 5)

Into 2-3 RFQ:

  • 20 V-ups or V-sit leg raises
  • 10 Push Ups (find a version that ensures you can do just 10, use weight/incline bar)

Workout

Start a new set every 5 min x 4

  • 400 m run
  • 20 (C2B) Pull Ups or 6-8 BMU

I = 15 Regular (banded) Pull Ups

B = 15-20 Ring Rows or Jumping Pull Ups

Aim to work no more than 3.5 min per interval so you have at least 90″ rest

Thursday 20 November

Warming Up

1-2 RFQ:

  • 30″/30″ FR PVC Stretch
  • 10 Kneeling Prisoner Squats

With an empty barbell 1-2 RFQ:

  • 5 Front Squats
  • 5 Tall Power Cleans
  • 5 Hang Power Cleans
  • 5 Power Cleans
  • 3 x 2 Cleans & 2 Front Squats

 

Weightlifting

Work up to a max of:

  • 2 Cleans
  • 2 FSQ

Onto a max of:

  • 1 Clean
  • 1 FSQ

Accessory

  • 4 x 7 SB Squats
  • 7/7 SA DB Strict Press

 

Finisher

3-5 RFR:

  • Max DBL DB Strict Presses
  • Max DBL DB Push Presses
  • Max DBL DB Push Jerks

*Perform as many strict presses until your arms are fried, then without rest continue working on as many push presses, and finally straight into push or split jerks.

Score is weight x total reps in all 3 movements.

Friday 21 November

Warming Up

  • Cone Game

Conditioning

Robin’s Bday Bash

In teams of 3:

20 min AMRAP

P1:

  • Row for max cals

P2 & 3:

  • 35 TTB synchro
  • 20 BB Snatches @ 75-85% YGIG

Score = cals x reps

Change anytime and as often as you want.

Intermediate: same reps YGIG or leg raises synchro

B: (alternating) V-ups synchro, DBL DB Snatches

 

Rest 5 min

Into:

11 min AMRAP:

  • 90 SB to Shoulder YGIG @ 60/50 kg
  • Ski for max cals in remaining time YGIG

I = 50/35 kg

B = 30/20 kg

*Score = cals x average weight of SBs used

Saturday 22 November

Warming Up

1 RFQ:

  • 10/10 leg swings
  • 10/10 wrist leans

Onto 2RFQ:

  • 10 Ring rows
  • 5/5 Cossack Squats

Onto 1 RFQ:

  • 5 Front Squats with EB

Strength

2 min ON / 2 min OFF x 4

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

Workout

4 RFT:

  • 15 Powercleans @ 50/35 kg
  • 12 HSPU or STOH @ 50/35 kg
  • 9 Burpees Over BB

TC = 20 min

RX + = 60/40 kg & 18 PCL, 15 HSPU, 12 BP

I = 40/30 kg – same reps

B = 30/20 kg – same reps

Sunday 23 November

Warming Up

2 RFQ:

  • 3/3/3 Lunge Matrix
  • 5/5 Front Rack Stretches into 20″ tricep stretch with empty barbell
  • 10 strict Presses

Then onto 1 RFQ:

  • 5 Paused Jerk drives (pause at the bottom of the dip, then focus on driving up as agressively as possible without extending the arms)
  • 5 Paused Push Presses
  • 5 Paused Push Jerks
  • 5 Paused Split Jerks

Weightlifting

Take the bar from the rig

3-5 RFQ:

  • 3 Paused Jerks (Pause in dip, then focus on driving up as aggressively as possible)

Then onto 3-5 RFQ:

  • 2 Paused Jerk
  • 1 Jerk

Then onto 3-5 RFQ:

  • 2 Jerks

*The pause at the bottom position of the dip is just there to give you more time to focus on driving up as punchy as you can, with the weight on the full foot. Build the weight over all sets.

Accessory

3-5 RFQ:

  • 5-5-3-3 Clean Deadlifts
  • 8/8 Bulgarian Split Squats

Finisher

12 min to find a max load for:

  • 15 DBL DB Deadlifts
  • 100 m Farmer Carry

*Doesn’t need to be unbroken, but no more than 10″ rest intervals.