April 19, 2019 – Strength & Conditioning Programme

April 19, 2019 – Strength & Conditioning Programme

Fitness

A1. 90/90 Pec Major / Minor Doorway Stretch – 2 x 30s-45sec; rest as needed
A2. 1-arm Serratus Wall Slides w/ foam roller – 2 x 3-4. https://www.youtube.com/watch?v=-uvqeFA3rBc
B. Squat Position DB Goblet Press & Banded Mobilization – 2 x 3-4 cycles of the routine
*https://www.instagram.com/p/BUiYPx8gL5J/?hl=en&taken-by=theprehabguys
C. 5 mins squat routine (https://www.youtube.com/watch?v=f8ZUoXQh9Tk&t=68s)

A. Hang Power Clean 4 x 3

Hang Power Clean
– 4 sets of 3 reps
Rest as needed

– Multi position
Rep 1 – Above knee
Rep 2 – Below knee
Rep 3 – Hover/float
x3 sets of the complex @ 85-95% of last weeks heavy set
– Hold catch position for 1 seconds, maximal tension. Focus on FOOTWORK here

B.

Clean Grip Deadlift (3131 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– Build to a tough set of 5
– Focus here is holding and maintaining positions

C.

AMRAP8:
3-6-9-12-15-18-21-24-27….
Hang power clean @ 45/30kg
Hanging knee raise
Burpee
Scoring: Reps (higher is better)

– Execute with a focus on quality. No sloppy reps!
– Still not going 'all out' with this yet.
– Compulsory alternating step up technique on burpees

Performance

A1. 90/90 Pec Major / Minor Doorway Stretch – 2 x 30s-45sec; rest as needed
A2. 1-arm Serratus Wall Slides w/ foam roller – 2 x 3-4. https://www.youtube.com/watch?v=-uvqeFA3rBc
B. Squat Position DB Goblet Press & Banded Mobilization – 2 x 3-4 cycles of the routine
*https://www.instagram.com/p/BUiYPx8gL5J/?hl=en&taken-by=theprehabguys
C. 5 mins squat routine (https://www.youtube.com/watch?v=f8ZUoXQh9Tk&t=68s)

A. Hang Power Clean 4 x 3

Hang Power Clean
– 4 sets of 3 reps
Rest as needed

– Multi position
Rep 1 – Above knee
Rep 2 – Below knee
Rep 3 – Hover/float
x3 sets of the complex @ 85-95% of last weeks heavy set
– Hold catch position for 1 seconds, maximal tension. Focus on FOOTWORK here

B.

Clean Grip Deadlift (3131 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– Build to a tough set of 5
– Focus here is holding and maintaining positions

C.

AMRAP8:
3-6-9-12-15-18-21-24-27….
Hang power clean @ 45/30kg
T2B
Burpee
Scoring: Reps (higher is better)

– Execute with a focus on quality. No sloppy reps!
– Still not going 'all out' with this yet.
– Compulsory alternating step up technique on burpees

Competitor

A1. 90/90 Pec Major / Minor Doorway Stretch – 2 x 30s-45sec; rest as needed
A2. 1-arm Serratus Wall Slides w/ foam roller – 2 x 3-4. https://www.youtube.com/watch?v=-uvqeFA3rBc
B. Squat Position DB Goblet Press & Banded Mobilization – 2 x 3-4 cycles of the routine
*https://www.instagram.com/p/BUiYPx8gL5J/?hl=en&taken-by=theprehabguys
C. 5 mins squat routine (https://www.youtube.com/watch?v=f8ZUoXQh9Tk&t=68s)

A. Hang Power Clean 4 x 3

Hang Power Clean
– 4 sets of 3 reps
Rest as needed

– Multi position
Rep 1 – Above knee
Rep 2 – Below knee
Rep 3 – Hover/float
x3 sets of the complex @ 85-95% of last weeks heavy set
– Hold catch position for 1 seconds, maximal tension. Focus on FOOTWORK here

B.

Clean Grip Deadlift (3131 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– Build to a tough set of 5
– Focus here is holding and maintaining positions

C.

AMRAP8:
3-6-9-12-15-18-21-24-27….
Hang power clean @ 52/35kg
T2B
Burpee
Scoring: Reps (higher is better)

– Execute with a focus on quality. No sloppy reps!
– Still not going 'all out' with this yet.
– Compulsory alternating step up technique on burpees

D.

Accessory:
A1. KB goblet sumo squat (3331) 3 x 6-8. Rest 30s
A2. Banded sumo stance pullthrough (2111) 3 x 10-12. Rest 90s

B1. Ring pushup with ring turnout (2121) 3 x AMRAP -2.
B2. Feet elevated ring row (2121) 3 x AMRAP -2.Scoring: Not Scored

For A1/A2, Focus on knees tracking toes, don't compromise this position by going too deep!

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