plan een intake

Programming week 5

Monday 27 January

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 10 KB Goblet Squats
  • 10 KB OH Press
  • 5 Walkouts with Push Up

Strength – Legs & Press

3-4 RFQ:

  • 8 Back Squats
  • 6 Arnold Presses
  • 10 Incline/Deficit Push Up (find a version that enables you to do just 10 reps)

Workout

For time:

  • Row/Ski 100 cals
  • 100 TTB
  • 100 Box step ups @ 1 x 25/17.5 kg

Intermediate =

2 RFT:

  • 50 Calories
  • 50 TTB
  • 50 Box Step Ups @ 1 x 17.5/12.5 kg

Beginner =

4 RFT:

  • 20 Calories
  • 20 Alternating TTB or V-ups
  • 20 Box Step Ups @ 1 x 12.5/10 kg

TC = 23 min

Tuesday 28 January

Warming Up

7 min AMRAP:

  • 10 Scapula Pull Ups into 20″ Deadhang (second round: Kip Swings)
  • 10 Arch to Hollow Body Snaps
  • 10 Lat Raises
  • 10 Banded Lat Pulldowns

Gymnastics Test – RETEST Pull Up Capacity

10 min AMRAP:

  • 10 C2B Pull Ups
  • 5 Line Facing Burpees

RX: C2B Pull Ups

I+: Pull Ups (no bands)

I: Banded Pull Ups (thin red/turqoise, medium blue/black, thick green bands only.

B: Jumping Pull Ups & Line Facing Down Ups

*This is a test, which means you are not allowed to choose any other options than the ones mentioned here

Workout

20 min EMOM

  1. 2-3 D-ball to/over Shoulder @70/50 kg
  2. 12 DBL DB Front Rack Lunges @ 2 x 27.5/20 kg
  3. 12/10 Cal Echo Bike
  4. 5 DBL DB Devil Press @ 2 x 27.5/20 kg
  5. Rest

Intermediate: 3-5 D-ball to/over shoulder @ 50/35 kg, 2 x 20/15 kg, 10/8 Cals

Beginner: 3-5 D-ball to/over shoulder @ 30/20 kg, 2 x 15/10 kg, 8/6 Cals

This EMOM is all about moving heavier loads than you want to. Challenge yourself on the weight of the DB/D-ball and scale down numbers if you need to. Aim to have at least 20″ rest in each interval.

Wednesday 29 January

Warming Up

2 RFQ:

  • 5/5/5 Banded Pull Aparts at OH, Shoulder & Hip Height
  • 10 Banded OH Presses
  • 5 Inchworms
  • 10/10 Single Leg Deadlifts

Strength: Press & Legs

.3-4 RFQ:

  • 6 Bench Press
  • 6 Sumo Deadlifts

*Keep 0-1 reps in reserve, rest as needed.

Workout – Open workout 24.2

20 min AMRAP:

  • 300-meter row/ski or 600 m bike
  • 10 deadlifts
  • 50 double-unders

♀ 125 lb (56 kg)

♂ 185 lb (83 kg)

Thursday 30 January

Warming Up

7 min AMRAP:

  • 10 Scapula Pull Ups into 20″ Deadhang (second round: Kip Swings)
  • 10 Arch to Hollow Body Snaps
  • 10 Lat Raises
  • 10 Banded Lat Pulldowns

Gymnastics Test – RETEST Pull Up Capacity

10 min AMRAP:

  • 10 C2B Pull Ups
  • 5 Line Facing Burpees

RX: C2B Pull Ups

I+: Pull Ups (no bands)

I: Banded Pull Ups (thin red/turqoise, medium blue/black, thick green bands only.

B: Jumping Pull Ups & Line Facing Down Ups

This is a test, which means you are not allowed to choose any other options than the ones mentioned here

If you have already done this test and do not wish to repeat it complete the following training:

3-4 RFQ:

  • 3 Strict Press
  • 8 Pendlay Row
  • 8 Z-press DB/KB

*Strict presses close to failure, keep 2-3 reps in reserve for the Z-press and focus on core stability

Workout

3 attempts to find a max rep D-ball Squats after completing:

  • 20 m Walking Lunges @ 2 x 22.5/15 kg
  • 20-15 (alternating) V-ups
  • Max rep D-ball Squats @ heaviest D-ball/SB you can carry

*Flow: 3-4 athletes go at the same time. They first complete the walking lunges, V-ups and then pick up the heaviest D-ball they can carry and perform as many Squats in (bearhug hold) as they can with tired legs and a fried core.

Score is reps & weight of the D-ball/SB

Friday 31 January

Warming Up

1-2 Sets:

  • 5 Clean Deadlifts
  • 5 Clean High Pulls
  • 5 Front Squats
  • 5 Tall Powercleans
  • 5 Hang Powercleans
  • 5 Squat Cleans

Weightlifting Technique – Clean & Jerk

  • 5 min EMOM: 7 Cleans @ 50-60%

2 min rest / change weights

  • 5 min EMOM: 5 Cleans @ 60-70%

2 min rest / change weights

  • 5 min EMOM: 3 Cleans @ 70-80%

* If you are comfortable with the movement, focus on smooth transitions and cycling the bar as fast as you can with control. Beginners, don’t worry so much on the cycling, focus on technique first, maybe scale down the numbers to accommodate this.

Rest 2 min

Then 5-10 min (depending on how much time is left) to continue building to the heaviest clean of the day

*Your score is the heaviest weight succesfully lifted.

Workout – Now you See me – Lowlands 2022 Classic event

4 rounds for time:

  • 1.000 meter ski IGYG
  • 15 whole team synchro kettlebell hang snatches 32 / 24 kg

TC = 18 min

In teams of 3-4, 3 means less rest. Sync has to be with the KB in the OH position.

I = 900 meter & 24/16 kg

B = 800 meter & 16/8 kg

Saturday 1 February

Buddy Games, no open gym or classes except for yoga. Come cheer our athletes on!

 

Sunday 2 February

Warming Up

  • 400 m jog & chat

Then onto 1-2 RFQ:

  • 10 KB Deadlifts
  • 10 Banded Pulldown
  • 10 Scap Pull Up

Conditioning – Workout

Every 7 min x 6

Set 1, 3, 5:

  • 400m Run
  • 21 American KB swings (24/16kg)
  • 12 BMU or 20 TTB

Set 2, 4, 6:

  • 400m Run
  • 21 American KB swings (24/16kg)
  • 21 C2B or regular pull ups

*Ensure you can complete the run in 2.5 min, otherwise cut the lap short. Ideally the run should take 2-2.5 min, KBS 1 min, the gymnastics movement max 2 min, to ensure you have at least 1.5-2 min rest each set.

Scaling suggestions:

I = 24/16 kg KB, 8 BMU or 16 (alternating) TTB and 15 C2B or 15 regular pull ups

B = 16/12 kg KB, 16 Leg Raises/V-ups, 15 Ring Rows