December 14, 2018 – Strength & Conditioning Programme

December 14, 2018 – Strength & Conditioning Programme

Fitness

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)
*NO REST BETWEEN A/B/C
*Hang power cleans Touch and go. *Split jerks not TnG
*Select loads based on feel. Slight increases in load as you go. *Technique focus. No fails!

A.

Every 1 minute, for 3 minutes (3 sets):
3 Hang Power Cleans + 2 Split Jerks

B.

Every 1 minute, for 3 minutes (3 sets):
2 Hang Power Cleans + 2 Split Jerks

C.

Every 1 minute, for 3 minutes (3 sets):
Hang Power Clean + Split Jerk
*Wall walk – hold at top 5secs
*Deadlifts @light/mod load
*Assault Bike @mod aerobic pace

D. Alternating Sets: Wall Walk, Clean Grip Deadlift, Assault Bike, Ring Row

5 sets, starting a set every 60 seconds, of:
D1. 2-3 Wall WalksD2. 10 Clean Grip DeadliftsD3. Assault Bike for 45 secondsD4. 8-10 Ring Rows (2111 tempo)

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)
*NO REST BETWEEN A/B/C
*Hang power cleans Touch and go. *Split jerks not TnG
*Select loads based on feel. Slight increases in load as you go. *Technique focus. No fails!

A.

Every 1 minute, for 3 minutes (3 sets):
3 Hang Power Cleans + 2 Split Jerks

B.

Every 1 minute, for 3 minutes (3 sets):
2 Hang Power Cleans + 2 Split Jerks

C.

Every 1 minute, for 3 minutes (3 sets):
Hang Power Clean + Split Jerk
*HSPU can be strict or kipping
*Deadlifts @light/mod load
*Assault Bike @mod aerobic pace
*If no C2B, complete pull ups

D. Alternating Sets: Handstand Push-Up, Clean Grip Deadlift, Assault Bike, Chest-to-Bar Pull-Up

5 sets, starting a set every 60 seconds, of:
D1. 5-10 Handstand Push-UpsD2. 10 Clean Grip DeadliftsD3. Assault Bike for 45 secondsD4. 6-12 Chest-to-Bar Pull-Ups

Competitor

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)
*NO REST BETWEEN A/B/C
*Hang power cleans Touch and go. *Split jerks not TnG
*Select loads based on feel. Slight increases in load as you go. *Technique focus. No fails!

A.

Every 1 minute, for 3 minutes (3 sets):
3 Hang Power Cleans + 2 Split Jerks

B.

Every 1 minute, for 3 minutes (3 sets):
2 Hang Power Cleans + 2 Split Jerks

C.

Every 1 minute, for 3 minutes (3 sets):
Hang Power Clean + Split Jerk
*HSPU can be strict or kipping
*Deadlifts @light/mod load
*Assault Bike @mod aerobic pace
*Can choose Bar MU or C2B

D. Alternating Sets: Handstand Push-Up, Clean Grip Deadlift, Assault Bike, Chest-to-Bar Pull-Up

5 sets, starting a set every 60 seconds, of:
D1. 5-12 Handstand Push-UpsD2. 10 Clean Grip DeadliftsD3. Assault Bike for 45 secondsD4. 5-15 Chest-to-Bar Pull-Ups

E.

Accessory:
Level 1:
EMOM 8-10 mins:
Even: 5-10m handstand walk
Odd: 4-6 strict toes to rings

Level 2:
EMOM 8-10 mins:
Even: 30s hadnstand walk attempt or scaling option
Odd: 4-6 strict toes to ringsScoring: Not Scored

If still working on handstand walks, start with 10 minutes of play working through the following:
Handstand walk regressions (15 mins of play using the following exercsies):
– 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
– Short handstand wallks for quality

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