December 17, 2018 – Strength & Conditioning Programme

December 17, 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

A. 1 Squat Clean + 5 Front Squats 4 x 1

1 Squat Clean + 5 Front Squats
– 4 sets of
Rest as needed

– Build to a mod heavy set
– Front Squats @21X1 tempo

B. Clean Grip Deadlift 3 x 6

Clean Grip Deadlift (41X1 tempo)
– 3 sets of 6 reps
Rest as needed

– Mod heavy across
– No rest between C1/C2/C3. Rest 90s after C3.
– Moderate loads across. Must be able to complete the required reps!
– Elevate feet for ring row if possible.
– Adhere to tempo's!

C. Alternating Sets: Barbell Reverse Lunge, Dumbbell Incline Bench Press, Ring Row

3 sets of:
C1. 16 Barbell Reverse Lunges (2010 tempo)– Alternating repsRest 0 minutesC2. 10 Dumbbell Incline Bench Presses (3010 tempo)– 45 degrees
– Neutral grip
Rest 0 minutesC3. 10 Ring Rows (21X1 tempo)Rest 90 seconds

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

A. 1 Squat Clean + 4 Front Squats 4 x 1

1 Squat Clean + 4 Front Squats
– 4 sets of
Rest as needed

– Build to a mod heavy set
– Front Squats @21X1 tempo

B. Clean Grip Deadlift 3 x 5

Clean Grip Deadlift (41X1 tempo)
– 3 sets of 5 reps
Rest as needed

– Mod heavy across
– No rest between C1/C2/C3. Rest 90s after C3.
– Moderate loads across. Must be able to complete the required reps!
– Elevate feet for ring row if possible.
– Adhere to tempo's!

C. Alternating Sets: Barbell Reverse Lunge, Dumbbell Incline Bench Press, Ring Row

3 sets of:
C1. 16 Barbell Reverse Lunges (2010 tempo)– Alternating repsRest 0 minutesC2. 10 Dumbbell Incline Bench Presses (3010 tempo)– 45 degrees
– Neutral grip
Rest 0 minutesC3. 10 Ring Rows (21X1 tempo)Rest 90 seconds

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

A. 1 Squat Clean + 4 Front Squats 4 x 1

1 Squat Clean + 4 Front Squats
– 4 sets of
Rest as needed

– Build to a mod heavy set
– Front Squats @21X1 tempo

B. Clean Grip Deadlift 3 x 5

Clean Grip Deadlift (41X1 tempo)
– 3 sets of 5 reps
Rest as needed

– Mod heavy across
– No rest between C1/C2/C3. Rest 90s after C3.
– Moderate loads across. Must be able to complete the required reps!
– Elevate feet for ring row if possible.
– Adhere to tempo's!

C. Alternating Sets: Barbell Reverse Lunge, Dumbbell Incline Bench Press, Ring Row

3 sets of:
C1. 16 Barbell Reverse Lunges (2010 tempo)– Alternating repsRest 0 minutesC2. 10 Dumbbell Incline Bench Presses (3010 tempo)– 45 degrees
– Neutral grip
Rest 0 minutesC3. 10 Ring Rows (21X1 tempo)Rest 90 seconds

D. 4 Rounds For Time of Assault Bike, D-Ball Over Shoulders, and D-Ball Carries

4 Rounds for Time:
20/15 Calories of Assault Bike
2 D-Ball Over Shoulders
D-Ball Carry 50 feet
Rest 1 minute between each round


– High, repeatable pace

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