plan een intake

Programming week 5

Monday 29 January

Warming Up

2-3 RFQ

  • 30”/30” banded tricep stretch
  • 10/10 step back lunge with torso rotation over front leg
  • 5 walkouts with push up

 

Strength: Front squats & strict presses

Do 3-5 warming up sets and 4 work sets of:

  • 2 front squats 
  • 2 strict presses

*Start a new set every 3 min

 

Workout

5 RFT:

  • 12 TTB
  • 6 Devil Clean & Press @ 2 x 22.5/15 kg

TC = 10 min

Intermediate: 5 rounds / 1 x 22.5/15 kg / alternate TTB or leg raises

Beginner: 4 rounds / 1 x 12.5/7.5 / toes to rig

Tuesday 30 January

Warming Up

  • 2 min machine easy pace

Then 1-2 sets of:

  • 30″ hollow body pulses
  • 30″ arch pulses
  • 10 banded pull aparts
  • 10 banded lat pull downs
  • 10 banded lat raises

 

Gymnastics – push/pull skill/strength circuit

3-5 rounds for quality:

  • 3-6 BMU / 5-10 (C2B) kipping/butterfly pull ups / 10-15 kip swings or half kipping pull ups (focus on building a new skill)

Rest 30″

  • 5-10 push ups

Rest 30″

  • 5-10 strict pull ups

Rest 30″

  • 5-10 push ups

*Rest as needed before set 2 and 3

*Aim to do more reps/harder movements than last time we did this cycle.

 

Workout

12 min AMRAP:

  • 15 m OH walking lunge (H) @ 2 x 22.5/15 kg
  • 8 burpee box jumps
  • 32 crossover SU

I = 2 x 15/10

B = 2 x 10/5

Wednesday 31 January

Warming Up

1-2 sets:

  • 5/5 downward dog to samson stretch
  • 5 inchworms

Then with an empty barbell onto:

  • 5 high hang clean pulls
  • 5 high hang power cleans
  • 5 hang clean
  • 5 hang power cleans
  • 5 clean pulls
  • 5 power cleans
  • 5 strict presses
  • 5 push presses
  • 5 push jerks

 

WL: clean & jerk

Build to a medium weight of the complex:

  • 1 clean deadlift + 1 powerclean + 1 clean + 2 jerks (any style)

*Pause 1″ in the catch position of each movement before resetting

Then onto:

  • 1 clean + 1 jerk

*Continue adding weight as long as form is good

 

Workout

4 RFT:

  • 5 squat cleans in singles @ 70% of the weight used in the technique part
  • 25 wall balls
  • 400 m run

TC = 20 min

Intermediate = 3 rounds

Beginner = 3 rounds & 18 wall balls

Thursday 1 February

Warming Up

  • 2 min machine

Friday 2 FebruaryThen 1-2 sets:

  • 5 DB down ups
  • 10 box jumps
  • 10 kip swings
  • 10 KB swings

 

Conditioning

5 min on / 3 min off x 6

  • 1 & 4: AMRAP 250 m ski into 6 devil presses @ 2 x 22.5/15 kg
  • 2 & 5: AMRAP 250 m row into 15 Russian KB swings @ 32/24 kg
  • 3 & 6: AMRAP 8 burpee box jump overs & 10 TTB or V-ups

*Today is all about pushing a little harder than you want to. You get to do each combination twice. Your best score counts but make sure you leave some in the tank for round 2. 

Friday 2 February

Warming Up

2 RFQ:

  • 60″ row
  • 10 RDL
  • 5 walkouts with a heeltap
  • 10/10 m DB/KB OH walks

 

Strength: deadlifts & push ups

4 RFQ:

  • 15 / 12 / 9 / 6 deadlifts

After each set:

  • 10 (weighted) push ups

*Build weight each set. Rest as needed

 

Workout

For time with your buddy IGYG (divide anyway you like):

  • 100 sprawling deadlifts @ 60/42.5 kg (L)
  • 100 hang power cleans
  • 100 front squats
  • 100 STOH

TC = 20 min

*At 0:00 and every min: 2 synchronised burpees over barbell

Intermediate 42.5 / 30 kg BB

Beginner: 30/20 kg BB & do 80 reps of all

To make it you’ll need to make 20 reps / min, take that into account when choosing your scaling option.

Saturday 3 February

Warming Up

2-3 RFQ:

  • 1 round gymnastics swimming
  • 30″ shoulder taps in high plank
  • 30″ squat hold

Gymnastics

12 min EMOM for quality:

  • Even sets: 5-12 (strict) HSPU / negative HSPU / 30″ HS hold
  • Odd sets: 15-20 air squats

Workout

5 RFT:

  • 5 BMU or pullovers / 10 C2B pull ups / 5-15 kipping pull ups or TTB

*Start a new set every 3 min

*Recovery pace row/ski/bike between each set

*choose a skill you can string together at least 3 times comfortably

Sunday 4 February

Warming Up

  • 2 min machine

Then onto 1-2 sets of:

  • 5 Snatch balances
  • 5 Tall snatches
  • 5 High hang squat snatch
  • 5 Hang squat snatches

 

WL snatch

  • 3 x 5 snatches
  • 3 x 3 snatches
  • 3 x 1 snatch

*With the open coming up we’re going to test where your capacities lie. Build weight over your sets. If it’s a good day, build to a true 1RM. Beginners work from blocks or hang position.

 

Workout: Open 21.1

For Time:

  • 1-3-6-9-15-21 wall walks
  • 10-30-60-90-150-210 DU

TC = 15 min

Scaled:

  • 1-3-6-9-15-21 wall walks
  • 10-30-60-90-150-210 SU