plan een intake

Programming week 8

Monday 17 February

Warming Up

2 RFQ:

  • 5/5/5 Banded Pull Aparts at OH, Shoulder & Hip Height
  • 10 Banded OH Presses
  • 10/10 Single Leg Deadlifts
  • 5 Inchworms

Strength – Press & Legs

5-3-3-2 reps of:

  • Bench Press
  • Sumo Deadlifts

*Build weight as reps go down.

Workout

2 RFT:

  • 20 Alt Devil Presses @ 1 x 30/22.5 kg
  • 400 m Run
  • 10 D-ball to/over Shoulder with hand release if possible @ 1x 70-60/50-45 kg
  • 400 m Run

TC = 20 min

I = 1 x 22.5/15 kg & heaviest D-ball/SB you can lift

B = 1 x 15/10 kg & heaviest D-ball/SB you can lift

 

Tuesday 18 February

Warming Up

In pairs:

  • Row exactly 500 m in IGYG without viewing the screen – switch every 30″

For every meter over/under both partners do 1 burpee

  • Ski exactly 500 m in IGYG without viewing the screen – switch every 30″

For every meter over/under both partners do 1 burpee

Before starting do a test set of 30″ to see how much distance you cover on each machine.

Conditioning 

For time:

  • 2K in 500 m intervals row/ski in w:r ratio 1:1

Rest 3 min

  • 2K in 500 m intervals on the ski-erg in w:r ratio 1:1

Rest 3 min

  • 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 500 m interval while P2 rests. P2 then completes 500 m while P1 rests until they’ve accumulated 2K in total. So each partner does 2 sets. 3 min rest, then repeat for the ski erg. To account for spillover calories (and to ensure each buddy does exactly 500 m per set) set the rower to 500 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.

Wednesday 19 February

Warming Up

2 RFQ:

  • 30″ KB holds (at shoulder height with arms extended)
  • 60″ Ski Erg at high resistance or arms only Echo bike
  • 10/10 m KB 90″ (Bottom Up) Waiter Carry
  • 10 KB High Pulls

Strength – Press & Accessory

3-4 RFQ:

  • 2 Strict Press
  • 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.

Workout – Open workout 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Deadlifts
  • Bar-facing burpees

100/70 kg BB

Time cap: 10 minutes

Thursday 20 February

Warming Up

  • 2 min machine

Then 1-2 sets:

  • 10 Scapula push ups
  • 10 scapula pull ups

1-2 sets:

  • 10 kip swings
  • 10 seal passthroughs

1-2 sets:

  • 5-10 kip swings with hip drive (for kipping) / shoulder circies (for butterfly)
  • 30″ HS hold (wall or back facing)

Gymnastics

3-4 RFQ:

  • 5-15 (C2B) Pull Ups
  • 5-15 HSPU/Push Ups
  • 10-15 Medball or Swiss Ball Knee Tucks

*Today we keep building the skills from last month. The goal is to learn new skills so choose movements that you aren’t comfortable with.

Workout – Mikko’s Triangle

24 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

Friday 21 February

Warming Up

1-2 sets:

  • 5/5 World’s Greatest Stretch
  • 10 Wall Slides

Then onto:

  • 10 Barbell RDL’s
  • 10 Barbell Back Squats
  • 10 Barbell Overhead Presses

Strength – Legs & Press

3-4 RFQ:

  • Max BB Strict Presses @ a bar you can lift for at least 4 reps
  • Max SB Squats at the heaviest SB you can carry for at least 4 reps
  • 5 Incline/Weighted Push Up (Use an incline, or add weight, so no more deficit work, to ensure you can do just 5 reps)
  • 5 Tricep Dips (use weights/bands to ensure you can do just 5 reps)

 

Workout – With A Buddy

15 min AMRAP:

  • 10 Barbell Thrusters* @ IGYG @ 40/30 kg
  • 30 DU Synchro
  • At 0.00 and every 2 min: 3-5 Push ups with High Five

*Add 5 kg each round.

I = 30/20 kg

B = 20/15 kg

Saturday 22 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

Build up to a heavy complex:

  • 1 snatch deadlifts & 2 hang snatches & 3 OHSquats

Then continue building the weight:

  • 1 snatch deadlifts & 2 hang snatch & 2 OHSquat

Then continue building the weight:

  • 1 snatch deadlift & 1 hang snatch & 1 OHSquat

Workout

3 RFT:

  • 30 TTB
  • 30 Wall Balls
  • 400 m run

TC = 21 min

*The run is just there to give you a rest so treat it as such. Try to stick within these time frames so choose the version that enables you to do so:

  • Run <2.5 min
  • TTB <2.5 min
  • Wall Balls <1.5 min

I = 20 TTB & 25 Wall Balls

B = 20 Leg Raises or V-ups & 20 Wall Balls

 

Sunday 23 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 Press
  • 4 Pendlay Row
  • 4 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.

Workout

15 min AMRAP In teams of 3:

2 people work, 1 rests at all times

  • 21 Synchronised Burpee Shuttle Run (5m)
  • 15 (C2B) Pull Ups or BMU synchro
  • 9 Synchronised D-ball to shoulder with Hand Release

*Any bar skill is allowed today. Choose a challenging but doable movement and try to sync these. Switch partners anytime and as often as you like. Use the heaviest D-ball you can manage. Share D-balls between teams to ensure everyone can use a challenging weight.