plan een intake

Programming week 8

Monday 19 February

Warming Up

2-3 RFQ:

  • 30″ HS hold or plank hold
  • 15 calf raises
  • 60″ machine

 

Gymnastics

12 min EMOM for quality

  • Even sets: 5-12 (strict) HSPU / negative HSPU / 30″ HS hold
  • Odd sets: 15-20 air squats

 

Workout

5 RFT:

  • 15 box jump overs
  • 9 V-ups or sit ups
  • 3 wall walks
  • Rest 60″

TC = 20 min

Tuesday 20 February

Warming Up

  • 2 min machine

Then onto 1-2 sets of:

  • 5 Snatch balances
  • 5 Tall snatches
  • 5 High hang squat snatch
  • 5 Hang squat snatches

WL: snatch

5 min EMOM

  • 1-2 (beginners hang) adv full snatches

2 min rest / change weight – 10-20%

5 min EMOM

  • 2-3 snatches

2 min rest/change weight – 10-20%

5 min EMOM

  • 3-5 snatches

 

Workout

15 min AMRAP

  • 15 cal machine
  • 7 sets bear complex @ 60/45 kg M

*Bear complex = 1 clean, 1 front squat, 1 STOH, 1 back squat, 1 STOH from behind neck. Push the pace on the barbell, try to recover on the machine. If 60/40 kg isn’t medium heavy for this complex, go lighter but don’t make it too easy on yourself.

Wednesday 21 February

Warming Up

  • 400 m jog & chat

2-3 RFQ:

  • 10 air squats
  • 10 box step ups
  • 10 KB deadlifts

 

Conditioning

Simple movements but long grind today. How are you going to break up your sets to keep moving at a sustainable pace?

Do a test round of all movements. Beginners stick to rep ranges of 10-15 reps max, intermediate 15-25, advanced 25+ or even UB on some.

 

Hero Workout Morrison

50-40-30-20-10

  • Wall balls @ 9/6 kg
  • Box jumps @ 60/50 cm
  • American KB swings 24/16 kg (L-M)

TC = 30 min

Thursday 22 February

Warming Up

2-3 RFQ:

  • 60″ row easy pace
  • 5/5/5/5 banded lat pull down matrix
  • 5/5 worlds greatest stretch
  • 3/3 lunge matrix (use KB for second round)

 

Strength: step back lunges & pull ups

4 RFQ:

10 / 8 / 6 / 4

  • Step back lunges (per leg)

After each set:

  • 10 (weighted) pull ups

*Build weight each set. Rest as needed

 

Workout

For time:

  • 40 manmakers

At 0:00 and every 60″: 3 burpees over DBs

TC = 10 min

RX = 2 x 22.5/15 kg

I = 2 x 15/10 kg

B = 2 x 10/5 kg & do 35/30 reps

Friday 23 February

Warming Up

  • 2 min machine

Into 1-2 sets of:

  • 10 kang squats
  • 10 strict presses
  • 10 muscle cleans

Gymnastics

  • Prep barbell and talk strategy

 

Workout – Seedy

With a buddy in IGYG (divide anyway you like):

For time:

  • 7/6/5/4/3/2/1 rounds of Cindy
  • After each set: 2 rounds of ‘DT’ (70/50 kg)

TC = 40 min

1 round Cindy = 5 pull ups, 10 push ups, 15 air squats

1 round DT = 12 deadlifts, 9 hang power cleans and 6 STOH

*Intermediate option = 3 pull ups, 7 push ups & 12 air squats

*Beginner option = ring rows, incline push ups & 12 air squats

*Divide reps and rounds as you wish but shorter than you think is probably a better strategy

Saturday 24 February

Warming Up

1-2 sets:

  • 10 banded lat pull downs
  • 10/10 banded lateral raises
  • 5 inchworms

 

Then with an empty barbell:

  • 5 shoulder shrugs with barbell OH
  • 5 elbow rotations with barbell OH
  • 5 behind the neck presses
  • 5 OH Squats

 

WL WOD/ST

For quality:

  • 2 x 8 OH squats
  • 2 x 6 OH squats
  • 1 x 4 OH squats
  • 1 x 2 OH squats

*Rest as needed. Build weight as reps go down.

 

Workout

For time:

30 / 20 / 10 reps of:

  • Powersnatches @ 40/30 kg – L
  • TTB / alternating, leg/knee raise or V-up

TC = 10 min

*You need to make 12 reps per min – take that into account when choosing your options.

Sunday 25 February

Warming Up

  • Farmers & lumberjacks game

Conditioning

Prep – Do a test round of each combination with your team.

Team Workout – Bike, row, ski, hold

In teams of 4:

  • 150 cal row versus squat hold
  • 150 cal echo/Assault bike versus HS hold / scaling: plank hold or wall facing HS hold
  • 150 cal ski versus hollow body hold

TC = 32 min

*Flow: at all times 2 team members must do the hold, but you can alternate any time you want. Beginners can have 1 athlete do the hold. Calories do not count if this criterium is not met. Beginners do 100 cal on each machine, intermediates 125 cal. So at all times one athlete is on the machine, 1 or 2 athletes resting and 1 or 2 athletes doing the hold. Think of a strategy to break up each machine wisely. Break before you are broken.