Programming week 5 - Eindhoven Gym

Monday 26 January

Warming Up

1-2 RFQ:

5/5 World’s Greatest Stretch
5/5 Front Rack Stretches

Into 2 RFQ:

5 Muscle Cleans
5 Push Presses
5 Front Squats
30 DU/SU
10 Ring Rows

Conditioning

Prep:

Warm up your clean & jerks to workout weight. The barbell should feel medium heavy. You should be able to complete the 15 reps in sets of 3-5 reps max.

30 min AMRAP

15 (C2B) Pull Ups
15 Cal Machine
15 C&J @ 50/35 kg
15 Front Rack Lunge steps @ 50/35 kg

At 0:00 and every 6 min: 50 DU

Scaling:

Banded, or jumping Pull Ups
50 SU or 1 min practice DU

*Aim to complete a full round between 2 sets of skipping.

Tuesday 27 January

Warming Up

2-3 RFQ:

10 Reverse Snow Angels (with light weights optionally)
10/10 Bird Dogs
10 Ring Rows
10 EB RDL’s

Strength

3-4 RFQ:

16 DBL DB Bench Press
14 BB RDL’s

*Increase weight each set until you reach RPE 9

Workout

Open workout 24.2

14 min AMRAP:

60-calorie machine
50 toes-to-bars
40 wall-ball shots
30 cleans @ 61/43 kg
20 muscle-ups

Scaled: hanging knee raises, 43/29-lb cleans, chin-overbar pull-ups

Wednesday 28 January

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

Re-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

Thursday 29 January

Warming Up

2 RFQ:

5/5 Bottom Up KB Press or banded OH press
10 Cat Cow Stretches
10 PVC or banded shoulder dislocates
10 Ca Ski

Strength

2-3 RFQ:

2-4 Spoto Press with 2″ eccentric

Then onto:

2-3 RFQ:

2-4 Bench Presses with 2″ eccentric & 1″ pause on chest

Strength Accessory

3-4 RFQ:

8-6 1 1/4 squats @ about 50-60% of 1RM
8 Bent Over Rows
10/10 Chest Flyes

Finisher

9 min EMOM:

Max Arnold Presses
Max Skull Crushers
Max Narrow Grip Pull Ups

Friday 30 January

Warming Up

BB warm up trainers choice

Weightlifting

In 10-15 min warm up BB weight on the complex until you are fairly close to your max attempt.

In 5 min:

Use one barbell per pair.

Find a max weight of the following complex:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

*Score = max weights combined

At 5:00 continue straight into:

For time:

75 thrusters 30/45 kg in YGIG
50 thrusters 45/60 kg in YGIG

TC = 12 min

I = 20/30 kg and 30/45 kg

B = 15/20 and 20/30 kg

*Again only 1 BB can be shared between 2 partners.

Workout

Alternate full rounds with your partner

2′ ON / 2′ OFF x 6

15/12 Cal Ski/Row (No Bikes)
Max TTB

*Score is total number of reps collected in 6 rounds by both partners

Saturday 31 January

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

Re-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

Sunday 1 February

Warming Up

2 RFQ:

5/5/5 Shoulder Matrix with light weights
Y,T, W 10″ holds on the floor
15″ Dead Hang into 15″ Active Hang
20″/20″ Ankle Stretches
10 Air Squats

Gymnastics Skills: Kipping/Butterfly Pull Up & Skater/Pistol Squat

3-4 RFQ:

5-10 Strict Pull Up to Kip Swing / Building Butterfly Drill
5/5 Ring Assisted Skater Squat / 5/5 Lateral Box Touch Downs (with leg sweep)
Accumulate 20″ L-sit / L-Hang – both legs extended

Into 3-4 RFQ:

5-10 Kipping/Butterfly Pull Ups
5/5 Shrimp Squats or skater squats/ 5/5 Pistol Squats (to Band)

Strength Accessory

3 RFQ:

7 Dips
5/5 Lateral DBL DB Box Step Ups on tallest box you can manage
5 Strict Wide Grip Pull Ups with 3″ eccentric
14 Push Ups
2 x 5 m lanes walking lunges for max load
5 Strict Wide Grip Pull Ups with 3″ eccentric

*Rest as needed after each round, minimise rest between movements

Finisher

8 min AMRAP:

10 V-ups
5 Push Ups with Renegade Rows @ 2 x 20/15 kg

TC = 8 min

Score = total reps collected

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg