plan een intake

Programming week 51

Monday 15 December

Warming Up

9 min EMOM:

  • 10 Plate GTOH
  • 10 Plate Box Step ups
  • 10 Box Jumps

Conditioning

15 min EMOM

  1. 6 Devil Presses @ 2 x 20/15 kg
  2. 12 Box Step Ups @ 2 x 20/15 kg
  3. 15 Box Jump Overs @ 60/50 cm

 

Rest 5 min

 

Then onto:

For time:

  • 30 Devil Presses @ 2 x 20/15 kg
  • 60 Box Step Ups @ 2 x 20/15 kg
  • 75 Box Jump Overs @ 60/50 cm

TC = 15 min

 

*The EMOM should give you an idea of how to pace yourself. Ensure you have 5-10″ rest in each min. Scale the numbers down if needed. Try to maintain this pacing as you move to the “for time” version.

I = 2 x 15/10 kg, same box

B = 2 x 10/7.5 kg, 50/38 cm

Tuesday 16 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:

  • 2-2-1-1 Front Squats
  • 5-12 Chin Ups

 

Workout

2′ ON / 2′ OFF x 5

  • 1 Round DT (12 Deadlifts, 9 Hang Cleans, 6 STOH) @ 70/50 kg
  • Max Cal Machine in remaining time

*Score = total cals collected in 5 rounds

I = 50/35 kg

B = 35/25 kg

Wednesday 17 December

Warming Up

1-2 RFQ:

  • 30″/30″ FR PVC Stretch
  • 10 Kneeling Prisoner Squats

 

With an empty barbell 1-2 RFQ:

  • 5 Front Squats
  • 5 Tall Power Cleans
  • 5 Hang Power Cleans
  • 5 Power Cleans
  • 3 x 2 Cleans & 2 Front Squats

 

Weightlifting

3-5 RFQ:

  • 1 Clean
  • 2 FSQ

 

Onto a Max of:

  • 1 Clean & 1 FSQ

 

Accessory

  • 5-5-3-3 SB Squats
  • 4/4 SA DB Strict Press

 

Finisher

3-5 RFR:

  • Max DBL DB Strict Presses
  • Max DBL DB Push Presses
  • Max DBL DB Push Jerks

*Perform as many strict presses until your arms are fried, then without rest continue working on as many push presses, and finally straight into push or split jerks.

Score is weight x total reps in all 3 movements.

Thursday 18 December

Warming Up

2 RFQ:

  • 5/5 Crab OH Reaches
  • 10 Upward Dogs to Downward Dogs

 

Then with an empty barbell:

1 RFQ:

  • 5 Jefferson Curls
  • 5 OH Presses

 

2 RFQ:

  • 5 RDL’s
  • 5 Push Presses

 

Strength

5-5-3-3 reps of:

  • Deadlifts
  • Push Presses

 

Workout

For time:

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

  • DBL DB Snatches @ 2 x 20/15
  • (C2B) Pull Ups

TC = 18 min

I = banded pull ups & 15/10 kg

B = Jumping pull ups or ring rows & 10/7.5 kg

Friday 19 December

Warming Up

  • 2 min skipping

Into 2 RFQ:

  • 10 m Bear Walks
  • 10 Wrist Push Ups
  • 30″ Plank Hold – optional HS hold for round 2

Gymnastics

3-4 RFQ:

  • HS Walk for max distance (buddy Assisted) / HS walk to Wall / HS walk around a box
  • 35-50 DU/Crossover SU/DU

Into 2-3 RFQ:

  • 3-5 Wall Walks as close to the wall as you can keep a nice hollow position
  • 35-50 DU/Crossover SU/DU

 

*The goal of this part is to practice a skill you don’t master yet, so quality over quantity.

Workout

20 min EMOM for max reps with a partner:

  1. Worm Cleans
  2. Worm Lunge Steps
  3. Synchro TTB
  4. Synchro Burpees over worm

*Score is total reps completed in all 5 rounds. Use SBs if the worm is too heavy. Alternate TTB or leg raises or V-ups. Multiply reps on the cleans & lunge steps by 3. 

Saturday 20 December

Warming Up

2 RFQ:

  • 3/3/3 Lunge Matrix
  • 5/5 Front Rack Stretches into 20″ tricep stretch with empty barbell
  • 10 strict Presses

 

Then onto 1 RFQ:

  • 5 Paused Jerk drives (pause at the bottom of the dip, then focus on driving up as aggressively as possible without extending the arms)
  • 5 Paused Push Presses
  • 5 Paused Push Jerks
  • 5 Paused Split Jerks

Weightlifting

Take the bar from the rig and build some weight in 2-3 RFQ:

  • 3 Paused Jerk drives (pause at the bottom of the dip, then focus on driving up as aggressively as possible without extending the arms) – add weight to the bar

 

Then onto

  • 2 Paused Jerks (Pause in dip, then focus on driving up as aggressively as possible)
  • 1 Jerk

 

Then onto:

  • 1 Paused Jerk
  • 1 Jerk

 

Then onto:

  • 2 Jerks

 

*The pause at the bottom position of the dip is just there to give you more time to focus on driving up as punchy as you can, with the weight on the full foot.

Accessory

3-3-2-2

  • Clean Deadlifts
  • 8/8 Bulgarian Split Squats

Finisher

5-7 min AMRAP:

  • SB Bearhug Carry for max distance

RX+ = 70/60 kg SB

RX = 60/50 kg SB

I = 50/35 kg SB

B = 30/20 kg SB

Sunday 21 December

Warming Up

  • 400 m Jog & Chat

2 RFQ:

  • 5 Walkouts with a push up
  • 5 Kang Squats
  • 5 High Pulls
  • 5 Front Squats

Conditioning

For time:

Buy in: 25 Push Ups

 

  • 800 m run
  • 8 Wall Walks /10 m HSW
  • 5 Bella Complexes @ 60/40 kg
  • 1200 m run
  • 12 Wall Walks /15 m HSW
  • 8 Bella Complexes @ 60/40 kg
  • 800 m run
  • 8 Wall Walks /10 m HSW
  • 5 Bella Complexes @ 60/40 kg

 

Cash out: 25 Push Ups

TC = 40 min

Bella Complex = 1 Clean, 1 STOH, 1 FSQ & 1 STOH

I = 40/30 kg

B = 30/20 kg