August 21, 2018 – Strength & Conditioning Programme

August 21, 2018 – 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 + B IS TESTING
BE SURE OF ADEQUATE WARM UP BEFORE STARTING

A. Weighted Pull-Up 4 x 3

Weighted Pull-Up
– 4 sets of 3 reps
Rest as needed

– Build to a tough set of 3 reps in 8mins
– Pronated grip
– Record bodyweight in notes/comments

B. Close Grip Bench Press 4 x 5

Close Grip Bench Press
– 4 sets of 5 reps
Rest as needed

– Build to a tough set of 5reps in 8mins

C. Feet Elevated Inverted Ring Row 3 x 8

Feet Elevated Inverted Ring Row (3011 tempo)
– 3 sets of 8 reps
Rest 90 seconds between sets

D. 8 minute AMRAP of Renegade Rows, Strict Toes to Bars, and Wall Walks

As Many Rounds and Reps as possible in 8 minutes:
6 Renegade Rows
4 Strict Toes to Bars
2 Wall Walks

– Select challenging load for renegade rows
– 5sec hold at the top of the wall walk
– Sub strict knee raise (above parallel) for T2B

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 + B + C/D IS TESTING
BE SURE OF ADEQUATE WARM UP BEFORE STARTING

A. Weighted Pull-Up 4 x 3

Weighted Pull-Up
– 4 sets of 3 reps
Rest as needed

– Build to a tough set of 3 reps in 8mins
– Pronated grip
– Record bodyweight in notes/comments

B. Close Grip Bench Press 4 x 5

Close Grip Bench Press
– 4 sets of 5 reps
Rest as needed

– Build to a tough set of 5reps in 8mins
Complete C OR D
NOT BOTH

C. Muscle-Up 2 x Max Reps

Muscle-Up
– 2 sets of Max reps
Rest 2 minutes between sets

D. Chest-to-Bar Pull-Up 2 x Max Reps

Chest-to-Bar Pull-Up
– 2 sets of Max reps
Rest 2 minutes between sets

E. 8 minute AMRAP of Renegade Rows, Strict Toes to Bars, and Wall Walks

As Many Rounds and Reps as possible in 8 minutes:
6 Renegade Rows
4 Strict Toes to Bars
2 Wall Walks

– Select challenging load for renegade rows
– 5sec hold at the top of the wall walk

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 + B + C/D IS TESTING
BE SURE OF ADEQUATE WARM UP BEFORE STARTING

A. Weighted Pull-Up 4 x 3

Weighted Pull-Up
– 4 sets of 3 reps
Rest as needed

– Build to a tough set of 3 reps in 8mins
– Pronated grip
– Record bodyweight in notes/comments

B. Close Grip Bench Press 4 x 5

Close Grip Bench Press
– 4 sets of 5 reps
Rest as needed

– Build to a tough set of 5reps in 8mins
Complete C OR D
NOT BOTH

C. Muscle-Up 2 x Max Reps

Muscle-Up
– 2 sets of Max reps
Rest 2 minutes between sets

D. Chest-to-Bar Pull-Up 2 x Max Reps

Chest-to-Bar Pull-Up
– 2 sets of Max reps
Rest 2 minutes between sets

E. 8 minute AMRAP of Renegade Rows, Strict Toes to Bars, and Wall Walks

As Many Rounds and Reps as possible in 8 minutes:
6 Renegade Rows
4 Strict Toes to Bars
2 Wall Walks

– Select challenging load for renegade rows
– 5sec hold at the top of the wall walk

F. Accessory:

Accessory:
A1. Ring front lever negatives in tuck 3 x 2-3 with 5 sec down
A2. Tuck planche hold on paralettes 3 x 10-20s https://www.youtube.com/watch?v=gTtsIA3mq1c
B1. Prone weighted PVC behind the neck press 3 x 8-10. https://www.youtube.com/watch?v=RMbfb4aXCfs
B2. Kneeling ab wheel rollouts 3 x 8-10
Scoring: Not Scored

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