August 24, 2018 – Strength & Conditioning Programme

August 24, 2018 – Strength & Conditioning Programme

Fitness

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. Front Squat 4 x 5

Front Squat (20X0 tempo)
– 4 sets of 5 reps
Rest 2 minutes between sets

– Build to a heavy set of 5
– Perfect mechanics

B. Alternating Sets: Banded Pull-Up, Barbell Thruster

4 sets, starting a set every 60 seconds, of:
B1. 6-8 Banded Pull-UpsB2. 7 Barbell Thrusters– Select managable band assistance for pullups. Should have 2-3 more reps in the tank each set
– Select a moderate load for thruster which you can perform UB with good mechanics

C. Annie

50-40-30-20-10 Reps for Time:
Double-Under
Sit-Up

– Double the DU reps if doing single unders

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. Front Squat 4 x 1/2

Front Squat (20X0 tempo)
– 4 sets of 1/2 rep
Rest 2 minutes between sets

Men: Build to a heavy single
Women: Build to a heavy double

B. Alternating Sets: Kipping Toes to Bar, Squat Clean Thruster

4 sets, starting a set every 60 seconds, of:
B1. 6-10 Kipping Toes to BarsB2. 1.1.1.1.1 Squat Clean Thrusters– Goal is to perform T2B UB. If you cannot link more than 3 T2B, perform 2 small sets in the same minute (e.g. 2+2)
– Cluster to be performed in singles @ mod load, good form.

C. Annie

50-40-30-20-10 Reps for Time:
Double-Under
Sit-Up

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. Front Squat 4 x 1/2

Front Squat (20X0 tempo)
– 4 sets of 1/2 rep
Rest 2 minutes between sets

Men: Build to a heavy single
Women: Build to a heavy double

B. Alternating Sets: Kipping Toes to Bar, Squat Clean Thruster

4 sets, starting a set every 60 seconds, of:
B1. 8-12 Kipping Toes to BarsB2. 1.1.1.1.1 Squat Clean Thrusters– Goal is to perform T2B UB. If you cannot link more than 3 T2B, perform 2 small sets in the same minute (e.g. 2+2)
– Cluster to be performed in singles @ mod load, good form.

C. Annie

50-40-30-20-10 Reps for Time:
Double-Under
Sit-Up

D. Handstand Walk 4 x 25-50 Feet

Within 10 minutes:
Handstand Walk
– 4 sets of 25-50 feet
Rest as needed

– 10mins dedicated practice
– Obstacle walks
– Zig-Zag walks
– Different heights
– Box handstand weight shifts: https://www.youtube.com/watch?v=stT7wcUTKxQ
– Back to wall handstand sponge shifts: https://www.youtube.com/watch?v=riMgdqcwqAk
– Handstand balance off box: https://www.youtube.com/watch?v=2t7hlHlT-n4

E. Accessory:

Accessory:
A1. 30 degree incline chest supported 2 arm DB row (3010) 3 x 8. Rest 15s
A2. False grip ring to chest hold in tuck position 3 x 10-20s. Rest 15s
A3. Single arm KB TGU 3 x 4 alt reps. Rest 90s
Scoring: Not Scored

View on WodUp

Leave a Comment