plan een intake

Programming week 7

Monday 10 February

Warming Up

1-2 sets with PVC / EB:

  • 5 Behind the neck presses (set 2: sots press)
  • 5 OH squats
  • 5 Drop Snatches

Then onto 1-2 sets with EB:

  • 5 Tall Snatch Pulls
  • 5 Tall Snatches
  • 5 Hang Snatch Pulls
  • 5 Hang Snatches
  • 5 Snatch Pulls
  • 5 Snatches

Weightlifting Technique – Snatch Complex

Build up to a heavy complex:

  • 3 snatch deadlifts & 2 hang snatches & 2 OHSquats

Then continue building the weight:

  • 2 snatch deadlifts & 1 hang snatch & 1 OHSquat

Then continue building the weight:

  • 1 snatch deadlift & 1 hang snatch & 1 OHSquat

 

Workout

15 min AMRAP:

  • 20 Single Leg Squats
  • 20 Russian KB Swings @32/24 kg – H
  • 60 DU or 60″ practice

RX = Pistol squats & 32/24 kg

I = Skater squats & 24/16 kg

B = Toe supported SL Squats & 16/12 kg

Tuesday 11 February

Warming Up

2 RFQ:

  • 5 SA DB/KB OH Press into 20 m DB/KB OH Walk Right Arm
  • 5 SA DB/KB OH Press into 20 m DB/KB OH Walk Left Arm
  • 10/10 Superslow Knee to Elbow in High plank

Strength – Press & Accessory

3-4 RFQ:

  • 2 Strict Presses
  • 6 Pendlay Row
  • 6 Z-press BB

*Strict presses to failure, keep 1-2 reps in reserve for the Z-press and focus on core stability. Z-presses with a barbell from this week onwards.

Workout

20 min AMRAP

  • 8-12 BMU or Burpee Pull Ups
  • 15 Tall Box Jump Overs @ 75/60 cm
  • 10 Deadlifts @ 70/100 kg
  • 12-15 HSPU
  • 15 Tall Box Jump Overs @75/60 cm
  • 10 Deadlifts @ 70/100 kg

Wednesday 12 February

Warming Up

In pairs:

  • Row exactly 500 m in IGYG without viewing the screen – switch every 20″
  • For every meter over/under both partners do 1 burpee

 

  • Ski exactly 500 m in IGYG without viewing the screen – switch every 20″
  • For every meter over/under both partners do 1 burpee

*Before starting do a test set of 20″ to see how much distance you cover on each machine.

 

Conditioning

For time:

  • 2K in 250 m intervals row/ski in w:r ratio 1:1

Rest 3 min

  • 2K in 200 m intervals on the ski-erg in w:r ratio 1:1

Rest 3 min

  • Then repeat for both machines

 

*Work in pairs with someone about the same fitness as you are. This is important to ensure each partner has about the same work and rest time. P1 starts with the first 250 m interval while P2 rests. P2 then completes 250 m while P1 rests until they’ve accumulated 2K in total. So each partner does 4 sets. 3 min rest, then repeat for the ski erg. To account for spillover calories (and to ensure each buddy does exactly 250 m per set) set the rower to 250 m intervals with undefined rest.

*Keep an eye on your pace and s/m. Try to keep these metrics as constant as possible. Hold a high, but sustainable pace.

Thursday 13 February

Warming Up

2 RFQ:

  • 10/10 Shoulder Exorotations
  • 10/10 Bent over flyes with small plates
  • 10 KB Deadlifts

Strength – Press & Legs

8-6-4-2 reps of:

  • Bench Press
  • Sumo Deadlifts

*Build weight as reps go down.

Workout – Open workout 24.3

All for time:

5 rounds of:

  • 10 thrusters, weight 1
  • 10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

  • 7 thrusters, weight 2
  • 7 bar muscle-ups

TC = 15 min

♀ 65, 95 lb (29, 43 kg)

♂ 95, 135 lb (43, 61 kg)

*Pretend this is the open, so if at all possible try to stick to the workout as prescribed, even if that means doing the C2B’s in singles. If you are unable to do a chest to bar without bands, use bands and go for regular pull ups or jumping pull ups and scale the BMU to a jumping BMU.

Friday 14 February

Warming Up

7 min AMRAP:

  • 10 Seal Pass Throughs
  • 10 Banded Pull Aparts
  • 10 Ring Rows
  • 60″ Machine

Gymnastics

30″ ON / 60″ OFF x 8

  • Even: max (C2B) pull ups
  • Odd: max (pike) push ups

Workout – Fun one to do with your Valentine :)

3 RFT:

  • 30 Buddy Wall balls
  • 20 Sync TTB
  • 30 Cleans IGYG @ 70/50 kg – M
  • 20 Sync Burpees over BB
  • Between rounds (so 2 times): Carry each other or the heaviest D-ball you can lift, from door to door. Move from your spot up the stairs out of the door to the other entrance (so just over the sidewalk, not the 400 m lap), down the stairs (keep your teeth, be careful on the way down, you’re allowed to take the lift but do not drop your buddy/the D-ball), back to your spot. Switch as often as you need to.

TC = 30 min

Saturday 15 February

Warming Up

1-2 RFQ:

  • 5/5 Squat & Reaches
  • 10/10 Shoulder Taps in High Plank
  • 10 Goblet Squats
  • 10 Cal Machine

 

Strength – Legs & Press

3-4 RFQ:

  • Max BB Strict Presses @ a bar you can lift for at least 5 reps
  • Max SB Squats at the heaviest SB you can carry for at least 5 reps
  • 7 Incline/Weighted Push Up (Use an incline, or add weight, so no more deficit work, to ensure you can do just 7 reps)
  • 7 Tricep Dips (use weights/bands to ensure you can do just 7 reps)

Workout

2′ ON / 1′ OFF x 5

AMRAP:

  • DBL DB DT Complex @ 2 x 22.5/15 kg
  • Into Max Wall Walks or HS walk

DT = 12 deadlifts, 9 hang power cleans & 6 STOH

*Score is total wallwalks or meters HS walk collected in all 5 sets

Sunday 16 February

Warming Up

1-2 RFQ:

  • 5 Clean Deadlifts
  • 5 Clean High Pulls
  • 5 Front Squats
  • 5 Strict Presses

Then onto:

  • 1 High Hang Clean Pull
  • 1 High Hang Clean
  • 1 Hang Clean Pull
  • 1 Hang Clean & Push Press
  • 1 Clean Deadlift, 1 Hang Clean & 1 Jerk

 

Weightlifting Technique

Clean & Jerk Complex

Build up to a heavy complex:

  • 3 clean deadlifts & 2 hang cleans & 2 jerks

Then continue building the weight:

  • 2 clean deadlifts & 1 hang clean & 1 jerks

Then continue building the weight:

  • 1 clean deadlift & 1 hang clean & 1 jerks

 

Workout – Mikko’s Triangle

20 min EMOM

  • 1 minute Row
  • 1 minute SkiErg
  • 1 minute Assault/Echo Bike
  • 1 minute Rest

*Set a single number of calories and complete that amount of work each minute – every minute.

Suggestions:

RX = 20/17 Cal

I = 15/12 Cal

B = 10/8 Cal