April 15, 2019 – Strength & Conditioning Programme

April 15, 2019 – Strength & Conditioning Programme

Fitness

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A.

Front Squat (3131 tempo)
– 4 sets of 4 reps
Rest as needed

– Build to a mod-heavy set of 4
– Take note of tempo! The foucs here is still to maintain perfect FS mechaincs – no collapsing of torso or knees whatsoever.
– Build in 3-4 sets.

B. Front Squat 2 x Max Reps

Front Squat (3131 tempo)
– 2 sets of Max reps
Rest 90 seconds between sets

– @ 80% of A. Same tempo as A. Terminate set if ANY loss of position / form!
– Be strict with rest time

C. Alternating Sets: Shoulder Press, Romanian Deadlift

3 sets of:
C1. 4-5 Shoulder Presses (21X1 tempo)Rest 30 secondsC2. 6 Romanian Deadlifts (3010 tempo)– Note changes in tempo on RDL from last week, should be able to go slightly heavier here
– Strict press starts from the rack
Rest 90 seconds

D.

4 Rounds for Time:
5 Strict Pull-Ups
Dual Kettlebell Front Rack Carry 100 feet

– 1:1 Work:Rest
– Can partner up here. P1 works, P2 rests
– Use bands for pullups if needed. Can also add load
– Tempo of pull ups @3010
– Mod-heavy load for KB front rack carry (increase from last week)

Performance

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A.

Front Squat (3131 tempo)
– 4 sets of 4 reps
Rest as needed

– Build to a mod-heavy set of 4
– Take note of tempo! The foucs here is still to maintain perfect FS mechaincs – no collapsing of torso or knees whatsoever.
– Build in 3-4 sets.

B. Front Squat 2 x Max Reps

Front Squat (3131 tempo)
– 2 sets of Max reps
Rest 90 seconds between sets

– @ 80% of A. Same tempo as A. Terminate set if ANY loss of position / form!
– Be strict with rest time

C. Alternating Sets: Shoulder Press, Romanian Deadlift

3 sets of:
C1. 4-5 Shoulder Presses (21X1 tempo)Rest 30 secondsC2. 6 Romanian Deadlifts (3010 tempo)– Note changes in tempo on RDL from last week, should be able to go slightly heavier here
– Strict press starts from the rack
Rest 90 seconds

D.

4 Rounds for Time:
5 Strict Pull-Ups
Dual Kettlebell Front Rack Carry 100 feet

– 1:1 Work:Rest
– Can partner up here. P1 works, P2 rests
– Use bands for pullups if needed. Can also add load
– Tempo of pull ups @3010
– Mod-heavy load for KB front rack carry (increase from last week)

Competitor

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A.

Front Squat (3131 tempo)
– 4 sets of 4 reps
Rest as needed

– Build to a mod-heavy set of 4
– Take note of tempo! The foucs here is still to maintain perfect FS mechaincs – no collapsing of torso or knees whatsoever.
– Build in 3-4 sets.

B. Front Squat 2 x Max Reps

Front Squat (3131 tempo)
– 2 sets of Max reps
Rest 90 seconds between sets

– @ 80% of A. Same tempo as A. Terminate set if ANY loss of position / form!
– Be strict with rest time

C. Alternating Sets: Shoulder Press, Romanian Deadlift

3 sets of:
C1. 4-5 Shoulder Presses (21X1 tempo)Rest 30 secondsC2. 6 Romanian Deadlifts (3010 tempo)– Note changes in tempo on RDL from last week, should be able to go slightly heavier here
– Strict press starts from the rack
Rest 90 seconds

D.

4 Rounds for Time:
5 Strict Pull-Ups
Dual Kettlebell Front Rack Carry 100 feet

– 1:1 Work:Rest
– Can partner up here. P1 works, P2 rests
– Use bands for pullups if needed. Can also add load
– Tempo of pull ups @3010
– Mod-heavy load for KB front rack carry

E. Alternating Sets: Barbell Hip Thrust, Dumbbell Incline Bench Press, False Grip Inverted Ring Row

3 sets of:
E1. 6-8 Barbell Hip Thrusts (2011 tempo)Rest 45 secondsE2. 6-8 Dumbbell Incline Bench Presses (3111 tempo)– Neutral at bottom to pronated at top
– Bench at 30 degrees
Rest 45 secondsE3. 8-10 False Grip Inverted Ring RowsRest 45 seconds

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