plan een intake

Programming week 47

Monday 20 November

Warming Up

4 min AMRAP

  • 10 russian baby makers
  • 10 sissy squat ankle stretches
  • 30″ SB bear hug hold

Then onto 1-2 sets:

  • 5 clean grip deadlifts
  • 5 hang muscle cleans
  • 5/5 front rack stretches
  • 5 front squats
  • 5 hang power cleans

 

Weightlifting – C&J – skill

In 10-15 min build up to an 70-80% effort of:

  • 3 cleans + 2 hang cleans + 1 front squat

Then every 90″ x 6:

  • 3 cleans + 2 hang cleans + 1 front squat

 

Workout

33-22-11 reps of:

  • alt DB snatches @ 22.5/15 kg
  • 6 m burpee shuttle runs sc: down ups

TC = 12 min

*Can you guess what age I’m turning to today? ;)

Tuesday 21 November

Warming Up

7 min AMRAP

  • 5 walkouts
  • 5/5 cossack squats
  • 10 good mornings with empty barbell
  • 10 back squats with empty barbell

Strength: Back Squats

In 15 min warm up to a heavy 5 RM back squat

Then do 5 x 5 reps with at least 2 min rest between sets. Work in pairs to spot, practice this during your warming up sets

 

Workout

3 min on / 1 min off x 6

  • Set 1. AMRAP 6 SB to/over shoulder into 40 m SB carry
  • Set 2. AMRAP 15/12 cal air/echo bike into 5 wall walks
  • Set 3. AMRAP 6 double DB devil presses into 20 double DB deadlifts

Wednesday 22 November

Warming Up

  • 2 min machine of choice

Then 2 sets:

  • 10 banded lat pull downs with straight arms
  • 10 pallof presses
  • 10 ring rows
  • 20″ hollow body hold

Gymnastics training & strength

3-4 RFQ:

  • 30-45″ (weighted?) Plank hold
  • 10-20 kipping or butterfly (C2B) pull ups
  • 30-45″ Plank hold in low rings
  • 10-20 kipping or butterfly (C2B) pull ups
  • 30-45″ Side plank L / R

*Today is about training existing skills, so choose movements and numbers that you can complete comfortably. The goal is to train stringing together larger numbers.

 

Workout

  • 20 plank to downward dogs
  • 20 push ups
  • 20 hand release push ups
  • 20 pike push ups
  • max HSPU/negative HSPU/negative HSPU with feet on box

At 0:00 and at every min: 15 goblet squats @ 24/16 kg

TC = 10 min

*Your score is total reps of gymnastics movement

Thursday 23 November

Warming Up

  • 2 min machine easy pace

Then 1-2 sets:

  • 5/5 ATG Split squats
  • 20/20″ ankle stretch L/R
  • 5 down ups (add dumbbells in round 2)
  • 5 renegade rows with a push up

Workout

10 min on / 5 min off x 3

  • 10 manmakers @ 2 x 20/12.5 kg
  • 20 pistols or skater squats
  • 30 weighted burpee box step ups @ 2 x 20/12.5 kg
  • Max calories row/ski/bike in remaining time

*Your score is the total number of calories collected in 3 rounds. So aim for a steady performance, don’t blow all your energy in round 1.

*Beginners struggling with the push up in the manmaker, put the DB’s on the box to raise the floor

Friday 24 November

Warming Up

1-2 sets:

  • 10/10 pallof OH press
  • 10 wall slides

Then onto 1-2 sets:

  • 5 behind the neck presses in snatch grip
  • 5 elbow rotations in OH position
  • 5 drop snatches
  • 5 OH Squats
  • 5 hang power snatches

 

WL-Snatch skill

In 10-15 min build up to an 70-80% effort of:

  • 3 snatches + 2 hang snatches + 1 OH squat

Then every 90″ x 6:

  • 3 snatches + 2 hang snatches + 1 OH squat

 

Workout – conditioning

With a buddy complete in IGYG:

  • 1 K row – switch every 100 m
  • 50 burpees – switch every rep
  • 50 power snatches – switch every rep
  • 1 K ski – switch every 100 m

TC = 18 min

RX = 40/30 kg

I = 30 / 20

B = 20/15 option to do hang snatches or deadlift high pulls

Saturday 25 November

Warming Up

7 min AMRAP:

  • 10 cal row
  • 5 inchworms
  • 20″ bear hug SB hold
  • 10 good mornings without weight (use the SB on set 2-3)

Strength: deadlift

In 15 min warm up to a heavy 5 RM deadlift

Then do 5 x 5 reps with at least 2 min rest between sets.

 

Workout

For time:

3 RFT:

  • 50 DU or 100 SU – aim to keep this within 1 min
  • 3/5/7 SB to/over shoulder @ 60/40 kg – choose a number you can complete within a min when fresh
  • 50 m bear hug SB carry

TC = 10 min

*You have about 3 min per round. Choose SB weight and reps accordingly

Sunday 26 November

Warming Up

1-2 sets:

  • 10 shoulder dislocates
  • 10 banded pull aparts
  • 10 ring rows

The onto 1-2 sets:

  • 10 snap to hollows on floor
  • 10 seal passthroughs
  • 10 arch to hollows on floor

 

Gymnastics – practice RMU & TTB

Start a new set every 2 min x 12

  • Set 1 & 7: AMRAP 1 kip swing & 1 knee/leg raise
  • Set 2 & 8: RMU on low rings (add leg to practice hip pop, banded if this is easy) / beginners: ring row RMU
  • Set 3 & 9: AMRAP 1 knee/leg raise & 1 (alternating) TTB
  • Set 4 & 10: 10-20″ chest to ring hold & 10-20″ bottom of dip hold (beginners: toe assisted)
  • Set 5 & 11: big sets of TTB or leg raises / V-ups
  • Set 6 & 12: RMU attempts on high rings (box assisted) / for beginners: ring swings

*Practice each skill for 2 mins, don’t stop after one set. Make sure to rest as much as needed to keep reps pretty. The goal is to learn a new skill. In the TTB: focus on consistently finding the rhythm. For the RMU: focus on getting comfortable with the movement pattern.

 

Accessory – pull & push

3-4 RFQ:

  • 5-10 Dips in rings/parallel bars or on a box
  • 30″ rest
  • 5-10 Strict pull ups
  • 30″ rest
  • 10-15 (Deficit) Push ups
  • 30″ rest
  • 10-15 Ring rows