plan een intake

Programming week 49

Monday 1 December

Warming Up

2 RFQ:

  • 5 Down Ups
  • 10 Plate GTOH
  • 5/5 Plate Lunges with twist over front knee

*Take a heavier plate for round 2

Conditioning

TEST – ENDURANCE

For time:

10-20-30-20-10 reps of:

  • Devil Press @ 2 x 20/15 kg

15-30-45-30-15 reps of:

  • Box Step Ups @ 2 x 20/15 kg
  • Box Jump Overs

TC = 40 min

 

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

*Our next test is a long grind. The challenge is to learn how to pace properly. Many of you start out too hot and then crash. The devil press is a difficult movement to pace so start snail pace and then try to speed up later in the workout. The set of 30 is also a mental challenge. The way to get through is by breaking them up before you are broken.

Tuesday 2 December

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:

  • 1 Paused Clean Pull
  • 1 Paused Clean
  • 2 Jerks

*Pause at knee and power position

 

Then onto 3-5 RFQ:

  • 1 Clean
  • 2 Paused Jerks*

*Pause in dip

 

Then build to a challenging:

  • 1 Clean & 2 Jerks

Accessory

  • 5-3-3-2 Clean Deadlifts
  • 8/8 Bulgarian Split Squats after each set

Finisher

5-10 min AMRAP:

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

  • SB to shoulder
  • SB Lunge Steps

*Score is rounds & reps collected in AMRAP.

RX+ = 70/60 kg SB

RX = 60/50 kg SB

I = 50/35 kg SB

B = 30/20 kg SB

Wednesday 3 December

Warming Up

2 RFQ:

  • 5 Down Ups
  • 10 Plate GTOH
  • 5/5 Plate Lunges with twist over front knee

*Take a heavier plate for round 2

Conditioning

TEST – ENDURANCE

For time:

10-20-30-20-10 reps of:

  • Devil Press @ 2 x 20/15 kg

15-30-45-30-15 reps of:

  • Box Step Ups @ 2 x 20/15 kg
  • Box Jump Overs

TC = 40 min

 

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

*Our next test is a long grind. The challenge is to learn how to pace properly. Many of you start out too hot and then crash. The devil press is a difficult movement to pace so start snail pace and then try to speed up later in the workout. The set of 30 is also a mental challenge. The way to get through is by breaking them up before you are broken.

 

If you already did this test and do not want to repeat it start with the following training:

40 min AMRAP:

  • 400 m Run
  • 40 DBL DB Snatches @ 2 x 20/15 kg
  • 20 Burpee Box Jump Overs

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

Thursday 4 December

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

3-4 RFQ:

  • 3-3-3-3 Front Squats
  • 3-6 Chin Ups

 

Workout

For time:

Buy in: 30/27 Cal Row/Ski/Bike

21-15-9 reps of

  • TTB & Pull Up Complex (1 TTB & 1 (C2B) Pull Up)
  • Powerclean & Jerks @ 50/35 kg

Cash Out: 30/27 Cal Row/Ski/Bike

TC = 18 min

Friday 5 December

Warming Up

1-2 RFQ:

  • 5/5 banded OH Pallof Press
  • 10/10 Leg Swings

 

1-2 RFQ with EB:

  • 5 High Pulls in Snatch Grip
  • 5 Behind the neck presses
  • 5 OH Squats
  • 5 Drop Snatches
  • 5 Tall Snatches
  • 5 High Hang Snatches
  • 5 Hang Snatches

 

Weightlifting

Build to a heavy:

  • 1 Snatch Deadlift
  • 3 Hip Snatches

Then onto:

  • 1 Snatch Deadlift
  • 2 Hang Snatches

Onto:

  • 1 Snatch

*Focus on pulling yourself under the bar as fast as you can. Try to maintain speed as you move from the start at the hip to the floor.

 

Accessory

Every 90″ x 8

  • Odd: 3 OH Squats
  • Even: 5/5 Single Leg BB Deadlifts

 

Finisher

5-10 min AMRAP

For max distance with a buddy:

  • DBL DB OH Walking Lunges

Easier: one arm extended

RX+ = 2 x 22.5/17.5 kg

RX = 2 x 20/15 kg

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

Saturday 6 December

Warming Up

2 RFQ:

  • 10 Wrist forward Leans
  • 5 Inchworms
  • 10 Banded Good Mornings
  • 10 Banded Strict Presses

 

Strength

3-4 RFQ:

  • 2 Banded Deadlifts
  • 2 Push Presses

*Stand on an elastic band to add more resistance to the deadlift. Rest as much as needed. Aim for 0-1 RIR. Thicker band over more weight.

 

Workout

16 min AMRAP:

  • 50 DU or 90″ practice
  • 25 Wall Balls
  • 15 Push Ups / HSPU 

*Aim for consistent rounds so keep an eye on the clock to ensure your last round is about as long as the first.

Sunday 7 December

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 10 Plate GTOH
  • 10 Plank to Downward dogs
  • 5/5/5 Lunge Matrix

Conditioning/Gymnastics

40 min EMOM for quality:

  • X SB to shoulder
  • X SB Lunges @ 2 x 20/15 kg
  • X Wall Walks/m HSW
  • X Cal Row/Ski

*Aim to be working no more than 40″-50″/min. Choose your numbers accordingly.

 

Or if you’ve missed the test please do the test:

TEST – ENDURANCE

 

For time:

10-20-30-20-10 reps of:

  • Devil Press @ 2 x 20/15 kg

15-30-45-30-15 reps of:

  • Box Step Ups @ 2 x 20/15 kg
  • Box Jump Overs

TC = 40 min

 

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg