August 20, 2018 – Strength & Conditioning Programme

August 20, 2018 – 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. Power Clean + Push Press 4-3-2–4-3-2–4-3-2-

Every 1 minute, for 12 minutes (12 sets):
Power Clean + Push Presses
– Set 1 – 4 complexes
– Set 2 – 3 complexes
– Set 3 – 2 complexes
– Set 4 –
– Set 5 – 4 complexes
– Set 6 – 3 complexes
– Set 7 – 2 complexes
– Set 8 –
– Set 9 – 4 complexes
– Set 10 – 3 complexes
– Set 11 – 2 complexes
– Set 12 –

EMOM 12 mins:
1 = 4 reps @ light
2 = 3 reps @ Mod
3 = 2 reps @ tough
4 = Rest

– All reps as 'singles'
– No TnG

B. 3 Rounds For Time of Alternating One-Arm Dumbbell Snatches, Box Jumps, and Hang Squat Cleans

3 Rounds for Time:
30 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
20 Box Jumps 24/20 inches
10 Hang Squat Cleans
Time Cap: 12 minutes

– Hang Squat Clean @ light load, tech focus
– Step up and step down allowed (on box jump)

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. Clean and Jerk 3-2-1–3-2-1–3-2-1-

Every 1 minute, for 12 minutes (12 sets):
Clean and Jerks
– Set 1 – 3 reps @ 60-70%
– Set 2 – 2 reps @ 70-80%
– Set 3 – 1 rep @ 80-90%
– Set 4 –
– Set 5 – 3 reps @ 60-70%
– Set 6 – 2 reps @ 70-80%
– Set 7 – 1 rep @ 80-90%
– Set 8 –
– Set 9 – 3 reps @ 60-70%
– Set 10 – 2 reps @ 70-80%
– Set 11 – 1 rep @ 80-90%
– Set 12 –

EMOM 12 mins:
1 = 3 reps @ 60-70%
2 = 2 reps @ 70-80%
3 = 1 reps @ 80-90%
4 = Rest

– % based off last week's heavy single
– All reps in singles. No TnG
– Your choice of push or split jerk

B. 3 Rounds For Time of Alternating One-Arm Dumbbell Snatches, Box Jumps, and Hang Squat Cleans

3 Rounds for Time:
30 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
20 Box Jumps 24/20 inches
10 Hang Squat Cleans
Time Cap: 12 minutes

– Hang Squat Clean load:
Men: 50% of 1RM
Women: 55% of 1RM

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. Clean and Jerk 3-2-1–3-2-1–3-2-1-

Every 1 minute, for 12 minutes (12 sets):
Clean and Jerks
– Set 1 – 3 reps @ 60-70%
– Set 2 – 2 reps @ 70-80%
– Set 3 – 1 rep @ 80-90%
– Set 4 –
– Set 5 – 3 reps @ 60-70%
– Set 6 – 2 reps @ 70-80%
– Set 7 – 1 rep @ 80-90%
– Set 8 –
– Set 9 – 3 reps @ 60-70%
– Set 10 – 2 reps @ 70-80%
– Set 11 – 1 rep @ 80-90%
– Set 12 –

EMOM 12 mins:
1 = 3 reps @ 60-70%
2 = 2 reps @ 70-80%
3 = 1 reps @ 80-90%
4 = Rest

– % based off last week's heavy single
– All reps in singles. No TnG
– Your choice of push or split jerk

B. 3 Rounds For Time of Alternating One-Arm Dumbbell Snatches, Box Jumps, and Hang Squat Cleans

3 Rounds for Time:
30 Alternating One-Arm Dumbbell Snatches @ 25/17.5 kg
20 Box Jumps 24/20 inches
10 Hang Squat Cleans
Time Cap: 12 minutes

– Hang Squat Clean load:
Men: 50% of 1RM
Women: 55% of 1RM

C. Accessory:

Accessory:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges
Scoring: Not Scored

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