plan een intake

Programming week 52

Monday 23 December

Warming Up

  • 2 min machine

Then onto:

1-2 sets of:

  • 5 Updogs to Downdogs
  • 5 EB Clean Deadlifts
  • 5 EB High Pulls
  • 5 EB Front Squats

Onto 1-2 sets of

  • 30″ HS hold
  • 5 EB Tall Muscle Cleans
  • 5 EB Hang Power Cleans
  • 5 EB Power Cleans

Conditioning – Benchmark Hero Workout “Holleyman”

30 Rounds For Time:

  • 5 Wall Balls 9/6 kg
  • 3 HSPU
  • 1 Power Clean 102/70 kg

TC = 30 min

*Long grind with a heavy barbell and challenging movements. Aim for one minute rounds so scale weights/movements up or down accordingly.

I = 70/50 kg – 2 HSPU or 3 (elevated feet) pike push ups

B = 1-2 Heavy Deadlifts – (incline) Push Ups

Tuesday 24 December

Warming Up

  • 5/5 forward lunges with OH reach with 2 light plates
  • 10 OH squats with 2 light plates

Then with empty barbell:

  • 5 Snatch Deadlifts
  • 5 Snatch Grip High Pulls
  • 5 Behind the neck presses
  • 5 OH Squats

Weightlifting Technique

Catch Focus

3-4 RFQ:

  • 3 No Feet Snatch Balances & 2 OHSquat

3-5 RFQ:

  • 2 (No-Feet) Snatches & 1 OHSquat

*Weight is not important, focus on quality of movement, so make sure the bar is heavy enough to give you some feedback, but not so heavy weight is a limiting factor.

Workout

1 min AMRAP

  • 10 (C2B) Pull Ups
  • 5 Line Facing Burpees

1 min rest

x 5

Straight onto:

5 min AMRAP:

  • 12 Alt DB Snatches @ 1 x 30/22.5
  • 6-10 TTB

Straight into:

3 min AMRAP:

  • Max (weighted) plank hold

Wednesday 25 December

StrongMan XMas Training

Thursday 26 December

CrossFit Xmas Training

 

Friday 27 December

Warming Up

30″ ON / 30″ OFF x 9

  1. 10 Scapula pull ups into deadhang
  2. Ski erg
  3. Ring Rows

Gymnastics – Butterfly/Kipping Technique

2-3 RFQ:

  • Butterfly: 10 Shoulder Circles With Cone Between Feet & 10 Boxed Butterfly Pull Ups
  • Kipping: 5-10 Kip Swings With Cone Between Feet & 10 Boxed Kipping Pull Ups

Then onto:

3-4 RFQ:

  • 5-10 Butterfly (C2B) Pull Ups
  • 5-10 Kipping (C2B) Pull Ups

Between each set:

  • 40″ Hollow Body Hold

Workout

In pairs (alternate full rounds)

2′ ON / 2′ OFF x 8

  • 3 Wall Walks
  • 6 DBL DB Snatches @ 2 x 22.5/15 kg
  • 12 DBL DB OH Lunge Steps
  • Max reps DU

*Score is total DU collected in 8 rounds by both buddies. Each buddy completes 4 rounds. Only scale to SU if these are a challenge.

Saturday 28 December

Warming Up

1-2 sets:

  • 10/10 Single Leg Glute Bridge
  • 10/10 Bird Dogs

1-2 sets with Empty Barbell:

  • 10 Good Mornings
  • 10 Strict Presses

Strength

  • 2 x 5 Deadlifts @ 80-84%
  • 2 x 4 Deadlifts @ 84-88%
  • 1 x 3 Deadlifts @ 88-92%

After each set:

  • 3 Push presses

Workout

21-15-9 reps of

  • TTB
  • Clean & Jerks @ 70/50 kg

TC = 10 min

*Short and intense push. Grippier than you think at first glance, bar shouldn’t feel light.

Sunday 29 December

Warming Up

1-2 RFQ:

  • 10 Arnold presses with light DB/plates
  • 30″ Plank Hold

Then onto:

  • 10 Strict presses with EB
  • 30″ plate hold at shoulder height
  • 10 Push presses with EB
  • 30″ plate hold at shoulder height – heavier plate
  • 6 Push Jerks
  • 30″ plate hold at shoulder height – heavier plate
  • 6 Split Jerks

Weightlifting Technique

Build to a heavy 3 RM from the rack

  • Split Jerks

Workout

4 RFT:

  • 10 Burpee Shuttle Runs
  • 5-7 Strict Pull Ups / 5-7 Strict Chin Ups
  • 10 Burpee Shuttle Runs
  • 5-7 Strict C2B pull Ups / 5-7 Strict Pull Ups

TC = 16 min

*You have one min per movement. Ensure you need that minute for your pull up sets. If 7 reps is easy, make the movement harder/use a thinner band or use weights. We’re working on improving our strict pulling strength so focus on that for today.

RX = 50/35 kg – 7 reps – no bands

I+ = 35/30 kg – 5 reps – no bands

I = 35/30 kg – 7 reps – bands

B = 30/20 kg – 5 reps – with bands – Do strict pull ups for movement 1, strict chin ups for movement 2 & ring rows for movement 3.