plan een intake

Programming week 47

Monday 18 November

Warming Up

1-2 sets:

  • 10 I, Y W raises with small plates
  • 10 OH Wall Slides

Then with empty barbell:

  • 5 Snatch Deadlifts
  • 5 Hang Snatch Pulls
  • 5 Paused Low Hang Snatch Pulls (Pause at start and above knee)
  • 5 Paused Snatch Pulls (Pause below and above knee)
  • 5 Power Snatches

Weightlifting Technique

Pull Focus – Snatch

3-4 RFQ:

  • 3 position snatch pull (from floor, low hang, hang) & 1 Power Snatch

3-5 RFQ:

  • 1 Snatch Pull & 3 Power Snatches

*Weight is not important, focus on quality of movement, so make sure the bar is heavy enough to give you some feedback, but not so heavy weight is a limiting factor.

Workout

7 min AMRAP

1-2-3-4-5-6-etc

  • OH Squats or lunges if mobility is an issue
  • Burpees over BB

3 min rest

7 min AMRAP

2-4-6-8-10-12-14-etc

  • Powersnatches
  • V-ups

RX = 60/40 kg

I = 45/30 kg

B = 30/20 kg

The barbell should not feel light today. Choose a weight you can move fairly easy for 5 unbroken reps when fresh

Tuesday 19 November

Warming Up

  • 2 min Skipping (any style)

Then 1-2 sets of:

  • 10/10/10 forward, back lateral leans
  • 10 Upward Dogs to Downward Dogs
  • 30″ (wall or back facing) HS hold

Gymnastics

8 x 90″

  • 60″ DU or Crossover practice
  • 5-15 m HS Walk

Intermediate: HS floaters

Beginner: HS kick ups / 30-40″” HS hold

 

Workout

16 min AMRAP:

  • 5 SHSPU or deficit KHSPU
  • 5 Box jump Overs
  • 5 D-ball GTOH @ 50/35
  • 10 KHSPU
  • 10 Box Jumps
  • 10 D-ball to/over shoulder @ 50/35

Intermediate = 5 deficit KHSPU & 10 KHSPU / 50/35 kg but only 3 & 7 reps

In between = 5 negative HSPU & 10 pike push ups with feet elevated / 50/35 kg but only 3 & 7 reps

Beginner = 5 pike push ups (with feet elevated) & 10 hand release push ups / 35/20 kg 5 & 10 reps

Wednesday 20 November

Warming Up

1-2 Sets:

  • 5/5 Front Rack Stretch with Barbell
  • 30″ Barbell behind the neck front rack stretch

1-2 sets:

  • 5/5 Barbell front rack step Back Lunges
  • 10 RDL’s
  • 10 Bent Over Rows

Strength

3-4 RFQ:

  • 6 Front Squats
  • 6/6 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

Can you guess what age I am turning today? ;)

For time:

  • 34 Burpees / Down Ups
  • 34 TTB / V-ups
  • 34 Calories Machine
  • 34 SA DB Thrusters @ 1 x 30/22.5
  • 34 (Incline) Push Ups
  • 34 (C2B) Pull Ups
  • 34 Calories Machine
  • 34 Alt DB C&J @ 1 x 30/22.5

TC = 20 min

Thursday 21 November

Warming Up

1-2 RFQ:

  • 5/5/5 Lunge Matrix
  • 5 Walkouts with Heel Tap

Then onto 1-2 sets of:

  • 5 Tall Muscle Cleans
  • 5 Front Squats
  • 5 Tall Power Cleans
  • 5 Tall Squat Cleans
  • 5 High Hang Squat Cleans
  • 5 Hang Squat Cleans
  • 5 Squat Cleans

Weightlifting Technique

Catch focus – Clean & Jerk

3-4 RFQ:

  • 1 Tall Muscle Clean & 1 Tall Power Clean & Tall Squat Clean*

Add 2″ pause in catch

Then continue building weight:

3-5 RFQ:

  • 1 High Hang Squat Clean & 2 Hang Squat Cleans

 

*Weight is not important, focus on quality of movement, so make sure the bar is heavy enough to give you some feedback, but not so heavy weight is a limiting factor.

Workout

18 min AMRAP

  • 20 Deadlifts @ 70/45 kg -L
  • 400 m Run
  • 10 Clusters @ 70/45 kg -M/H
  • 100 DU

Friday 22 November

Warming Up

2-3 RFQ:

  • 10 Cossack Squats
  • 5/5 SL Deadlifts
  • 10/10 m KB OH Carries

Strength/WL

3-4 RFQ:

  • 6 Deadlifts*
  • 6 Push Press**

Same reps different tempo this week

*Tempo = 2-1-X-0 – We added a pause before the next rep this week as well

** Tempo = 3-1-X-0 – So 3″” 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

IGYG in teams of 2 – Alternate full rounds:

2′ on / 2′ OFF x 6

  • 15 Power snatches @ 42.5/30 kg
  • 15 Box Step Ups @ 2 x 22.5/15
  • AMRAP Calories Ski/Row/Echo Bike

 

Score is max calories collected over all 6 rounds. Each team has to do each machine once.

I = 12 Power Snatches @ 30/20 / 2 x 15/10 kg

B = 10 Power Snatches @ 20/15 kg / 2 x 10/7.5 kg

Saturday 23 November

Warming Up

  • 3 x 60″ Pizza Boy Game

Losing your pizza = -1 point

Kicking someone else’s pizza on the floor = +1 point

Each time you lose your pizza = 3 burpees before proceeding

The winner decides penalty for the rest of the group

Conditioning – Workout

40 min AMRAP:

  • 800 m Run
  • 50 Wall Balls @ 9/6 kg
  • 25 Alternating Devil Press @ 1 x 22.5/15 kg
  • 15 (C2B) Pull Ups

*Long grind today with versatile movements. Find a slow sustainable pace you can keep up for the full 40 min.

Sunday 24 November

Warming Up

  • 10 Russian Baby Makers
  • 10 Squat & Reaches

Then onto:

  • 5 Clean Deadlifts
  • 5 Tall Muscle Cleans
  • 5 High Hang Muscle Cleans & Strict Press
  • 5 High Hang Power Clean & Strict Press
  • 5 Hang Power Clean & Push Press
  • 5 Hang Squat Clean & Push Press
  • 5 Power Clean & Push Jerk
  • 5 Squat Clean & Push/Split Jerk

Weightlifting Technique – Clean & Jerk

3 x 5 min EMOM

  • 1 Clean & Jerk @ 77.5-82.5%

2 min rest / change weight

  • 1 Clean & Jerk @ 82.5-85%

2 min rest / change weight

  • 1 Clean & Jerk @ 82.5-87.5%

Workout

3 RFT:

  • 10 Burpee Pull Ups
  • 5 Wall Walks
  • 10 Burpee Deadlifts @ 2 x 32/24 kg
  • 100 m Farmer Carry @ 2 x 32/24 kg

TC = 16 min

*Aim for 5 min rounds, scale numbers and weights accordingly.