August 28, 2018 – Strength & Conditioning Programme

August 28, 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

*CHOOSE EITHER A/B/C.
NOT ALL 3.

Every 90s x 4 sets:
Level 1: 6 tough banded pullups
Level 2: 4-5 supinated chest to bar pullups
Level 3: 2-4 pronated pullups

– Add load to levels 2 and 3 if possible

A. Banded Pull-Up 4 x 6

Every 90 seconds, for 6 minutes (4 sets):
6 Banded Pull-Ups

B. Weighted Strict Chest-to-Bar Supinated Pull-Up 4 x 4-5

Every 90 seconds, for 6 minutes (4 sets):
4-5 Weighted Strict Chest-to-Bar Supinated Pull-Ups

C. Weighted Strict Chest-to-Bar Pull-Up 4 x 2-4

Every 90 seconds, for 6 minutes (4 sets):
2-4 Weighted Strict Chest-to-Bar Pull-Ups

D. Alternating Sets: Supinated Barbell Bent Over Row, Dual Dumbbell Shoulder Press

4 sets, starting a set every 60 seconds, of:
D1. 8 Supinated Barbell Bent Over Rows (3010 tempo)D2. 10 Dual Dumbbell Shoulder Presses (2010 tempo)– Neutral grip DB press

E. 8 minute AMRAP of Double-Unders, Single Arm Dumbbell Push Presses, and Hanging Knee Raises

As Many Rounds and Reps as possible in 8 minutes:
30 Double-Unders
20 Single Arm Dumbbell Push Presses @ 17.5/10 kg
12 Hanging Knee Raises

– 10 reps per arm for DB Push Press

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

*CHOOSE EITHER A/B/C.
NOT ALL 3.

Every 90s x 4 sets:
Level 1: 3-5 strict supinated Chest to bar pullups
Level 2: 1-3 strict pronated Chest to bar pullups
Level 3: 1-3 UB kipping muscle-ups

– Add load to level 1 & 2 if possible
– You should be able to compelte 3 strict pronated chest to bar pullups (for all 4 sets) before starting ring muscle-up training

A. Weighted Strict Chest-to-Bar Supinated Pull-Up 4 x 3-5

Every 90 seconds, for 6 minutes (4 sets):
3-5 Weighted Strict Chest-to-Bar Supinated Pull-Ups

B. Weighted Strict Chest-to-Bar Pull-Up 4 x 1-3

Every 90 seconds, for 6 minutes (4 sets):
1-3 Weighted Strict Chest-to-Bar Pull-Ups

C. Kipping Muscle-Up 4 x 1-3

Every 90 seconds, for 6 minutes (4 sets):
1-3 Kipping Muscle-Ups

D. Alternating Sets: Supinated Barbell Bent Over Row, Dual Dumbbell Shoulder Press

4 sets, starting a set every 60 seconds, of:
D1. 8 Supinated Barbell Bent Over Rows (3010 tempo)D2. 10 Dual Dumbbell Shoulder Presses (2010 tempo)– Neutral grip DB press

E. 8 minute AMRAP of Double-Unders, Single Arm Dumbbell Push Presses, and Toes to Bars

As Many Rounds and Reps as possible in 8 minutes:
60 Double-Unders
20 Single Arm Dumbbell Push Presses @ 20/12.5 kg
12/8 Toes to Bars

– 10 reps per arm for DB Push Press

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

*CHOOSE EITHER A/B
NOT BOTH

Level 1:
– If you completed less than 4 UB reps in last weeks testing
Level 2:
– Use DB between feet for weighted pullups
– Minimal transition between pullups to muscle-ups
– Goal here is to introduce mod levels of pulling fatigue before executing muscle-ups

A. Kipping Muscle-Up 4 x 2-4

Every 90 seconds, for 6 minutes (4 sets):
2-4 Kipping Muscle-Ups

B. 6 minute EMOM of Weighted Pull-Ups and Kipping Muscle-Ups

Every 90 seconds for 6 minutes (4 rounds):
3-5 Weighted Pull-Ups
2-6 Kipping Muscle-Ups

C. Alternating Sets: Supinated Barbell Bent Over Row, Dual Dumbbell Shoulder Press

4 sets, starting a set every 60 seconds, of:
C1. 8 Supinated Barbell Bent Over Rows (3010 tempo)C2. 10 Dual Dumbbell Shoulder Presses (2010 tempo)– Neutral grip DB press

D. 8 minute AMRAP of Double-Unders, Single Arm Dumbbell Push Presses, and Toes to Bars

As Many Rounds and Reps as possible in 8 minutes:
60 Double-Unders
20 Single Arm Dumbbell Push Presses @ 22.5/15 kg
15/12 Toes to Bars

– 10 reps per arm for DB Push Press

E. Complete 3-4 sets for quality:

Complete 3-4 sets for quality:
x15-20s hanging L-sit
x12 GHD sorenson plate overhead raises https://www.youtube.com/watch?v=198xwAs9nCk
x15-20 hollow rocks
x15-20 arch body rocks
Scoring: Not Scored

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