April 5, 2019 – Strength & Conditioning Programme

April 5, 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 sets of 3 reps
Rest as needed

– From mid-thigh
– @light/mod load (increase from last week)
– Technique focus
– Hold catch position for 2 seconds, maximal tension

B. Alternating Sets: Clean Grip Deadlift, Half Kneeling One Arm Press

3 sets of:
B1. 8 Clean Grip Deadlifts (3131 tempo)– Mod load across (increase from last week)
– Focus here is holding and maintaining positions
Rest 30 secondsB2. 7-8 Half Kneeling One Arm Presses (3111 tempo)– Start with weaker arm first.
– Mod load across (increase from last week)
– Should have a couple of reps left in the tank
– No rest between arms
Rest 1 minute

C.

As Many Rounds and Reps as possible in 6 minutes:
12 Air Squats
9 Hang Power Cleans @ 30/20 kg
6 Shoulder to Overheads @ 30/20 kg

– Execute with a focus on quality.
– No sloppy reps!

Performance

Warm Up

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 sets of 3 reps
Rest as needed

– @65-75% of PC 1RM (can build from last week if comfortable)
– Technique focus
– From above knee
– Hold catch position for 2 seconds, maximal tension. Focus on FOOTWORK here

B. Alternating Sets: Clean Grip Deadlift, Half Kneeling One Arm Press

3 sets of:
B1. 8 Clean Grip Deadlifts (3131 tempo)– Mod load across (increase from last week)
– Focus here is holding and maintaining positions
Rest 30 secondsB2. 7-8 Half Kneeling One Arm Presses (3111 tempo)– Start with weaker arm first.
– Mod load across (increase from last week)
– Should have a couple of reps left in the tank
– No rest between arms
Rest 1 minute

C.

As Many Rounds and Reps as possible in 6 minutes:
12 Air Squats
9 Hang Power Cleans @ 43/30 kg
6 Shoulder to Overheads @ 43/30 kg

– Execute with a focus on quality.
– No sloppy reps!

Competitor

Warm Up

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 sets of 3 reps
Rest as needed

– @65-75% of PC 1RM (can build from last week if comfortable)
– Technique focus
– From above knee
– Hold catch position for 2 seconds, maximal tension. Focus on FOOTWORK here

B. Alternating Sets: Clean Grip Deadlift, Half Kneeling One Arm Press

3 sets of:
B1. 8 Clean Grip Deadlifts (3131 tempo)– Mod load across (increase from last week)
– Focus here is holding and maintaining positions
Rest 30 secondsB2. 7-8 Half Kneeling One Arm Presses (3111 tempo)– Start with weaker arm first.
– Mod load across (increase from last week)
– Should have a couple of reps left in the tank
– No rest between arms
Rest 1 minute

C.

As Many Rounds and Reps as possible in 6 minutes:
12 Air Squats
9 Hang Power Cleans @ 52/35 kg
6 Shoulder to Overheads @ 52/35 kg

– Execute with a focus on quality.
– No sloppy reps!

D. Box Step-Down 3 x 8

Box Step-Down (3011 tempo)
– 3 sets of 8 reps
Rest 30 seconds between sets

E. Alternating Sets: Weighted Bar Dip, Dumbbell Pullover

3 sets of:
E1. 6-8 Weighted Bar Dips (3011 tempo)Rest 30 secondsE2. 8-10 Dumbbell Pullovers (3211 tempo)Rest 1 minute

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