December 10, 2018 – Strength & Conditioning Programme

December 10, 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
– TESTING DAY

A. Power Clean 4 x 2

Power Clean
– 4 sets of 2 reps
Rest as needed

– Build to a heavy double for the day in 10mins
– Not TnG

B. Back Squat 3 x 3

Back Squat (3010 tempo)
– 3 sets of 3 reps
Rest as needed

– Build to a tough triple

C. 3 Rounds For Time of Double-Unders, Hanging Knee Raises, and Dumbbell Hang Squat Cleans

3 Rounds for Time:
45 Double-Unders
15 Hanging Knee Raises
10 Dumbbell Hang Squat Cleans @ 15/10 kg

– Smart pacing from the start. Start smooth, finish fast!
– Not a test
– DU's scale to 100 single unders

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
TESTING DAY

A. Power Clean 4 x 1

Power Clean
– 4 sets of 1 rep
Rest as needed

– Build to a heavy single for the day in 10mins

B. Back Squat 4 x 3

Back Squat
– 4 sets of 3 reps
Rest as needed

– Build to a tough triple

C. 3 Rounds For Time of Double-Unders, Kipping Toes to Bars, and Dumbbell Hang Squat Cleans

3 Rounds for Time:
45 Double-Unders
15/12 Kipping Toes to Bars
10 Dumbbell Hang Squat Cleans @ 20/12.5 kg

– Smart pacing from the start. Start smooth, finish fast!
– Not a test

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
TESTING DAY

A. Power Clean 4 x 1

Power Clean
– 4 sets of 1 rep
Rest as needed

– Build to a heavy single for the day in 10mins

B. Back Squat 4 x 3

Back Squat
– 4 sets of 3 reps
Rest as needed

– Build to a tough triple

C. 3 Rounds For Time of Double-Unders, Kipping Toes to Bars, and Dumbbell Hang Squat Cleans

3 Rounds for Time:
45 Double-Unders
15/12 Kipping Toes to Bars
10 Dumbbell Hang Squat Cleans @ 22.5/15 kg

– Smart pacing from the start. Start smooth, finish fast!
– Not a test

D. Complete for quality

Complete for quality
21-18-15-12-9:
Feet anchored weighted situps @ 17.5/10kg
45s D-ball hold between each set @ 60/40kg
Scoring: Not Scored

View on WodUp

Leave a Comment