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Programming week 6

Monday 2 February

Warming Up

2 RFQ:

  • 5 Walkouts with a push up
  • 10/10 Banded Pull Aparts
  • 10 Banded RDL’s for lat tension without BB
  • 10 Kang Squats

 

Strength

3-4 RFQ:

  • DBL DB Bench Press Drop Sets, lower weight 1-2 x

*Use a weight you can do at least 8 reps with for the first set. Lift until failure, reduce weight by 10-30% and repeat 1-2 times

  • Max Set Deadlifts @ 100/70 kg

I = 85/57.5 kg

B = 62/45 kg

F = 35/25 kg

*Choose one of these options as these are often used in the Open. As always we’re looking for a max set with good form, not max reps anyhow possible.

 

Workout

For time:

  • 100 DU / 200 SU / 2 min practice
  • 30 m DBL DB Farmer Hold Walking Lunges @ 2 x 20/15 kg
  • 100 DU / 200 SU / 2 min practice
  • 20 m DBL DB Front Rack Hold Walking Lunges
  • 100 DU / 200 SU / 2 min practice
  • 10 m DBL DB OH Hold Walking Lunges

TC = 14 min

*Use the same weight for all sets. Use 5 m lanes

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

Tuesday 3 February

Warming Up

2 RFQ:

  • 1 Round Gymnastics Swimming
  • 10 Cal Row/Ski
  • 10 Pike to Planks
  • 10 DB OH presses (take a heavier DB for round 2)

 

Gymnastics – TEST HSPU

For max reps:

2’ ON/2’ OFF x 5

  • 15/12 cal Row/Ski into max HSPU

Score = number of HSPU in 5 rounds

Men Ski

Women Row

 

Levels

  1. DBL DB Push Press @ 2 x 15/10 kg & 12/9 Cal
  2. Abmatt + 2 x 10kg HSPU & 12/9 Cal
  3. Abmatt + 1 x 10kg HSPU & 12/9 Cal
  4. Abmatt HSPU
  5. HSPU RX

 

Workout

12 min AMRAP

  • 5 Burpees
  • 10 TTB
  • 15 Wall Balls
  • Rest 30″

*Aim for 60-90″ rounds. Short rep ranges and the mandatory rest should help you get to this.

Wednesday 4 February

Warming Up

2 RFQ:

  • 5/5 Childs Pose Reach under T-spine rotation
  • 5/5/5 Shoulder Matrix
  • 10 Bent Over Flyes
  • 5-10 Push Ups or Negative Push Ups

 

Strength

6-6-4-4-2 reps of:

  • Bench Press

 

Strength Accessory

Every 2 min x 8

  • Odd: 5 Back Squats*
  • Even: 10 Bent Over Rows

*Weight has to go up each set, so start low enough you can make this happen.

 

Finisher

7 min AMRAP:

2-4-6-8-10-12-etc

  • Bicep Curls
  • Tricep Extension

Thursday 5 February

Warming Up

  • Mobility & BB Warm Up Trainer’s Choice

Weightlifting

8 min EMOM

  • 1 Snatch

*Weight has to go up every time. If you fail a lift you keep trying that weight until you successfully complete a rep.

Into

8 min EMOM:

  • 20″ Max reps @ highest successfully lifted weight -30%

*For example: if you got to 60 kg snatch in the first EMOM, you complete 8 x 20″ at 40 kg. Rest the remaining 40″ in each interval.

 

Workout

Open workout 24.3

All for time:

5 rounds of:

  • 10 thrusters @ 43/29 kg
  • 10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

  • 7 thrusters @ 43/61 kg
  • 7 bar muscle-ups

Time cap: 15 minutes

Scaled = jumping chest-to-bar pull-ups, regular pull ups & 20/29 & 29/43 kg BB

Friday 6 February

Warming Up

7 min AMRAP

  • 10 Shuttle runs (7.5 m)
  • 10 Plate GTOH @ 15/10 kg plate minimum
  • 5/5 Plate Lunge Steps
  • 10 Cal Ski

 

Conditioning

40 min AMRAP:

P1:

  • 2400 m Run in 400 m laps
  • 3000 m Ski in 500 m laps

(Fastest running teams start on the ski)

P2:

AMRAP:

  • 5 SB to shoulder – H
  • 10 SB box get overs
  • 30 m SB Carry (5m lanes, 1 lane = 1 rep)
  • 10 SB box get overs

 

*Flow: P1 starts on the run/ski and P2 starts on the AMRAP. Once P1 is back they carry on where P2 left off. They keep alternating until the distance on the run and Ski/Row is complete. Then both athletes continue the AMRAP in YGIG. Score = Time on the Run/Ski or Row & rounds.

For the box get overs, the SB needs to be held, but you can hold it anyway you like.

RX+ = 80/60 kg

RX = 70/50 kg

I = 50/35 kg

B = 30/20 kg

Saturday 7 February

Warming Up

2 RFQ:

  • 1 Round Gymnastics Swimming
  • 10 Cal Row/Ski
  • 10 Pike to Planks
  • 10 DB OH presses (take a heavier DB for round 2)

 

Gymnastics – TEST HSPU

For max reps:

2’ ON/2’ OFF x 5

  • 15/12 cal Row/Ski into max HSPU

Score = number of HSPU in 5 rounds

Men Ski

Women Row

 

Levels

  1. DBL DB Push Press @ 2 x 15/10 kg & 12/9 Cal
  2. Abmatt + 2 x 10kg HSPU & 12/9 Cal
  3. Abmatt + 1 x 10kg HSPU & 12/9 Cal
  4. Abmatt HSPU
  5. HSPU RX

 

If you’ve already done the test and don’t want to repeat it continue with the following training:

 

Every 2 min x 10 – Aim to be working max 75-80″ per 2 min

Odd sets:

  • 5-15 HSPU*
  • 5-15 Kipping/Butterfly Pull Ups

*For the HSPU, choose the hardest level you can complete from the test options above.

Even sets:

  • 5-15 Push Ups
  • 5/5 SL Squats: Skater or Pistol

 

Strength – Accessory

3-4 RFQ:

  • 5 Pike Push Ups or Z-presses with 3″ eccentric
  • 5 Strict (Banded/weighted) Pull Ups with 3″ eccentric

Onto 2-3 RFQ:

  • 10 Inverted Rows 
  • 20-30 Knee to Elbows in High Plank

 

Finisher

1′ ON / 30″ OFF x 6

  • 2-10 m HS walk or 2 Wall Walks into max DU

Score = number of DU in 6 sets. Only scale to SU if DU are a challenge.

Sunday 8 February

Warming Up

2 RFQ:

  • 5/5 Thoracic Opener Stretches
  • 5/5 Elbow Exorotations with light weights
  • 5 Walkouts with Heel Tap
  • 10 EB Good Mornings

 

Strength

3-4 RFQ:

  • DBL DB Bench Press Drop Sets, lower weight 2 x

*Use a weight you can do at least 8 reps with for the first set. Lift until failure, reduce weight by 10-30% and repeat 2 times

  • Max Set Deadlifts @ 100/70 kg

I = 85/57.5 kg

B = 62/45 kg

F = 35/25 kg

*Choose one of these options as these are often used in the Open. As always we’re looking for a max set with good form, not max reps anyhow possible.

 

Workout

For time:

  • 50 Burpee Pull Ups
  • 100 Box Jump Overs @ 60/50 cm

TC = 18 min

*Divide anyway you like. Scaling: use a lower bar/box.