April 29, 2019 – Strength & Conditioning Programme

April 29, 2019 – Strength & Conditioning Programme

Fitness

Warm Up

A1. PVC tricep / lat insertion stretch on bench 2 x 30. https://www.youtube.com/watch?v=xV9Z7q4eeCI
A2. DB/KB overhead partial squat thoracic overhead press 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=bDybuz9wIDQ
A3. Supine weighted PVC overhead stretch with ribcage lock down 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=tgvH6ZhujIs
B. 1/2 kneeling frog rock with leg lateral 1-2 x 10 rocks. https://www.youtube.com/watch?v=_SWacmsLZNQ
C. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

D. Ido squat routine – 1 cycle. https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s

A. Push Press 5 x 5

Every 90 seconds, for 7:30 (5 sets):
5 Push Presses (22X2 tempo)

– 2 sec pause overhead, 2 sec down, 2 sec pause in front rack.
– @ mod to mod-heavy across. Load increase from last week

B.

Back Squat (31X1 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– Build to a mod-heavy set of 5
– No loss of position and form
– Rest 90s after completing your last set of 6 and move straight into C.

C.

Back Squat (31X1 tempo)
– 2 sets of Max reps
Rest 90 seconds between sets

– 2 x AMRAP-1 @ 90% of B.
– Terminate if any slowing down of concentric speed, or if ANY loss in position.
– Increasing volume from last week

D. Alternating Sets: Weighted Supinated Pull-Up, Dumbbell Flat Bench Press, Sumo Kettlebell Deadlift

4 sets, starting a set every 60 seconds, of:
D1. 3-5 Weighted Supinated Pull-Ups (3010 tempo)– Maintain tempo across all repetitions
– DB bench press: neutral grip at bottom, pronated grip at top.
– Moderate load for sumo stance KB Deadlift. Ensure knees are tracking toes. Use 2 KBs
– Increase loads across
D2. 6-8 Dumbbell Flat Bench Presses (3010 tempo)D3. 10 Sumo Kettlebell Deadlifts (3010 tempo)

Performance

Warm Up

A1. PVC tricep / lat insertion stretch on bench 2 x 30. https://www.youtube.com/watch?v=xV9Z7q4eeCI
A2. DB/KB overhead partial squat thoracic overhead press 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=bDybuz9wIDQ
A3. Supine weighted PVC overhead stretch with ribcage lock down 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=tgvH6ZhujIs
B. 1/2 kneeling frog rock with leg lateral 1-2 x 10 rocks. https://www.youtube.com/watch?v=_SWacmsLZNQ
C. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

D. Ido squat routine – 1 cycle. https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s

A. Push Press 5 x 5

Every 90 seconds, for 7:30 (5 sets):
5 Push Presses (22X2 tempo)

– 2 sec pause overhead, 2 sec down, 2 sec pause in front rack.
– @ mod to mod-heavy across. Load increase from last week

B.

Back Squat (31X1 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– Build to a mod-heavy set of 5
– No loss of position and form
– Rest 90s after completing your last set of 6 and move straight into C.

C.

Back Squat (31X1 tempo)
– 2 sets of Max reps
Rest 90 seconds between sets

– 2 x AMRAP-1 @ 90% of B.
– Terminate if any slowing down of concentric speed, or if ANY loss in position.
– Increasing volume from last week

D. Alternating Sets: Weighted Supinated Pull-Up, Dumbbell Flat Bench Press, Sumo Kettlebell Deadlift

4 sets, starting a set every 60 seconds, of:
D1. 3-5 Weighted Supinated Pull-Ups (3010 tempo)– Maintain tempo across all repetitions
– DB bench press: neutral grip at bottom, pronated grip at top.
– Moderate load for sumo stance KB Deadlift. Ensure knees are tracking toes. Use 2 KBs
– Increase loads across
D2. 6-8 Dumbbell Flat Bench Presses (3010 tempo)D3. 10 Sumo Kettlebell Deadlifts (3010 tempo)

Competitor

Warm Up

A1. PVC tricep / lat insertion stretch on bench 2 x 30. https://www.youtube.com/watch?v=xV9Z7q4eeCI
A2. DB/KB overhead partial squat thoracic overhead press 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=bDybuz9wIDQ
A3. Supine weighted PVC overhead stretch with ribcage lock down 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=tgvH6ZhujIs
B. 1/2 kneeling frog rock with leg lateral 1-2 x 10 rocks. https://www.youtube.com/watch?v=_SWacmsLZNQ
C. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

D. Ido squat routine – 1 cycle. https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s

A. Push Press 5 x 5

Every 90 seconds, for 7:30 (5 sets):
5 Push Presses (22X2 tempo)

– 2 sec pause overhead, 2 sec down, 2 sec pause in front rack.
– @ mod to mod-heavy across. Load increase from last week

B.

Back Squat (31X1 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– Build to a mod-heavy set of 5
– No loss of position and form
– Rest 90s after completing your last set of 6 and move straight into C.

C.

Back Squat (31X1 tempo)
– 2 sets of Max reps
Rest 90 seconds between sets

– 2 x AMRAP-1 @ 90% of B.
– Terminate if any slowing down of concentric speed, or if ANY loss in position.
– Increasing volume from last week

D. Alternating Sets: Weighted Supinated Pull-Up, Dumbbell Flat Bench Press, Sumo Kettlebell Deadlift

4 sets, starting a set every 60 seconds, of:
D1. 3-5 Weighted Supinated Pull-Ups (3010 tempo)– Maintain tempo across all repetitions
– DB bench press: neutral grip at bottom, pronated grip at top.
– Moderate load for sumo stance KB Deadlift. Ensure knees are tracking toes. Use 2 KBs
– Increase loads across
D2. 6-8 Dumbbell Flat Bench Presses (3010 tempo)D3. 10 Sumo Kettlebell Deadlifts (3010 tempo)

E. Accessory:

Accessory:
A1. Long Seated BB strict press (3113) 3 x 6.
A2. GHD sorenson alt arm KB row (2010) 3 x 10-12 alt reps
B1. KB goblet cossack squat (3111) 3 x 5-6 per leg (trail leg elevated on step)
B2. Single leg glute hip thrust (3 sec pause at top) 3 x 6 per leg
Scoring: Not Scored

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