WEEKLY

PROGRAMMING
Week 46
14th of November 2022 – 20 th of November 2022
Monday
Powerbuilding (upper body training)

Equipment: Dumbbells + pull-up bar

FOR QUALITY:

A) In said order, complete:

4 sets of 8-12 one-arm hang muscle snatches (both arms)

Do 10 strict pull-ups when you have completed all 4 sets

4 sets of 8-12 one-arm rows, elbow out (both arms)

Do 10 strict pull-ups when you have completed all 4 sets

4 sets of 8-12 one-arm bench presses (both arms)

Do 10 strict pull-ups when you have completed all 4 sets

4 sets of 8-12 one-arm biceps curls (both arms)

Do 10 strict pull-ups when you have completed all 4 sets

B) 4 sets of 8-12 one-arm skull crushers (both arms)

C) 4 sets of 8-12 one-arm Lu raises (both arms)

Workout notes:
A) For all 4 exercises, 1 set consists of 8-12 reps on each arm. You can rest between sets, but not between
arms.

You have to do 10 strict pull-ups every time you have completed all sets of a given exercise (4 times in total).
You don’t have to do them unbroken, but if you can’t complete the 10 reps in max. 3 sets - or if you’re just not
strong enough to do strict pull-ups - you have to do band-assisted and/or negative/eccentric reps instead.

B) Go directly from arm to arm with no rest inbetween.

C) Go directly from arm to arm with no rest inbetween.

Tuesday
Team Workout (devil’s step-ups + synchronized goblet squats + synchronized lateral burpees over the
dumbbell)

Equipment: Dumbbells + set-up for step-ups

IN TEAMS OF TWO - FOR TIME:

2-4-6-8-10-12-14-16-18-20 double dumbbell devil’s step-ups (to share)

Do 10 synchronized goblet squats + 10 synchronized lateral burpees after each round.

Workout notes:
It’s important that you understand the standard for the devil’s step-ups before getting started:

The movement starts as a double dumbbell devil’s deadlifts, but there is no requirement that you fully extend
your lower and upper body before stepping up onto the box/bench/etc. However, there IS a requirement that
you fully extend your whole body in the top of the step-up before stepping back down.
You have to do 1 step-up on each leg to complete the rep - but you only have to do the devil’s deadlift once
(before the step-up on the right leg):

1 rep = 1 devil’s deadlift + 1 step-up on the right leg + 1 step-up on the left leg.

Maximum weights: 17,5kg for women, 25kg for men.

Wednesday
Conditioning (running + light one-arm dumbbell work + skipping)

Equipment: Dumbbell + skipping rope

AMRAP 40:

400m run
20 alternating one-arm devil’s power snatches
20 unbroken single unders

Add 20 single unders to the set each round (20-40-60-80-100… etc. unbroken single unders).

Workout notes:
If you fail in the single unders, you have to restart the set. When you get to the bigger sets, failing is very costly,
so stay focused, and don’t pick up the skipping rope until you are ready to do the set unbroken.

The dumbbell work is supposed to be super light, so it’s all about the conditioning. Maximum weights are 10kg
for women and 15kg for men.
Thursday
Workout (one-arm dumbbell workout)

Equipment: Dumbbell

FOR TIME:

10+10 one-arm strict presses

20+20 one-arm push presses
30+30 one-arm push jerks
40+40 one-arm hang muscle snatches
50+50 one-arm muscle snatches

Workout notes:
Keep this in mind: You can’t win the workout by being fast on the one-arm strict presses - but you can
definitely lose it.

Nothing has to be done unbroken and you can put the dumbbell down whenever you want to.
You always have to complete all reps of a given exercise on the one arm before moving onto the next arm.

Maximum weights: 15kg for women, 22,5kg for men.

Friday
Powerbuilding (full body training)

Equipment: Dumbbells + pull-up bar

FOR QUALITY:

A) 10 unbroken sets of:

5 devil’s squat cleans + 10 alternating front rack reverse lunges

B) 10 sets of:

5 double dumbbell bench presses

5 strict pull-ups

Workout notes:
A) All 10 sets have to be done as unbroken complexes. In other words, if you put the dumbbells down before
you have completed all 5 devil’s squat cleans and all 10 reverse lunges, none of the reps in that set count, and
you have to restart the set. Don’t pick up the dumbbells before you are ready to do the 15 reps in one go - rest
for at least 1 minute between sets.

B) This rep scheme will allow you to go heavy on the bench presses - so you should.

All sets of pull-ups have to be done unbroken no matter the variation you are doing.
If doing 5 strict pull-ups unbroken is easy, you have to do them as chest-to-bar pull-ups and keep the descent
super controlled. Add some weight (weighted vest or dumbbell between your feet) if need be.
If you can’t do 5 strict pull-ups unbroken, you have to do band-assisted and/or negative/eccentric reps
instead.
Saturday
Team Workout (sandbag ground-to-knees + sandbag ground-to-chests + sandbag ground-to-shoulders)

Equipment: Sandbag

IN TEAMS OF TWO - FOR TIME*:

50 sandbag ground-to-knees
50 sandbag ground-to-chests
50 sandbag ground-to-shoulders (right side)
50 sandbag ground-to-shoulders (left side)
50 sandbag ground-to-chests
50 sandbag ground-to-knees

*Every 4 minutes, both team members have to run 400m (including minute 0).

Workout notes:
You have to work YGIG on the sandbag, but you don’t have to share the reps equally - they can be split
between you in any way you like. However, all 50 reps of a given exercise have to be completed before you
can move on to the next. The standard strategy is to do sets of 5-10 reps.

You have to stop working on the sandbag and start running at the same time, but you don’t have to run
together - the better runner may run ahead and continue working on the sandbag as the other team member
catches up.

Be aware that the ground-to-shoulders are not alternating reps, but that you are doing all 50 reps on the right
side before doing all 50 reps on the left. Expect it to be harder than doing alternating reps, and don’t be
surprised if you can’t do the same number of reps on both sides.

Lastly, note that even though both ground-to-knees and ground-to-chests are “easier” exercises than
ground-to-shoulders, they are much easier to cycle fast, thereby allowing for greater intensity. If you go hard
enough, these two exercises shouldn’t be underestimated.
Sunday
Running / Active Recovery / Rest Day

Take a rest day, go for a long walk - or work on building a solid running base:

IN AN EASY PACE - STOP WHEN YOU CAN NO LONGER BREATHE EFFORTLESSLY:

0-2 km: 06:35/km

2-4 km: 06:25/km
4-6 km: 06:15/km
6-8 km: 6:05/km
8-10km: 5:55/km
10-12 km: 5:45/km
12-14 km: 5:35/km
14-16 km: 5:25/km
16-18 km: 5:15/km
18-20 km: 5:05/km
20-22 km: 4:55/km

Workout notes:
It’s supposed to be long and slow, so stick to the pacing specified. You are not (necessarily) meant to run the
full 22km, but should choose the distance based on how it feels on your system as you go - once you start to
feel like you can no longer hold a conversation, or your joints start to ache, you “drop out” at the next pacing
change (i.e., you finish the 2km at your current pace).
If running this distance with this pacing scheme is easy for you, treat it as active recovery.

This Sunday, we added an extra lap, giving those members who are ready for it an opportunity to get in more
distance and to get comfortable at a faster ending pace.