December 21, 2018 – Strength & Conditioning Programme

December 21, 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)

A. Alternating Sets: Back Squat, Shoulder Press

3 sets of:
A1. 6 Back Squats (4011 tempo)Rest 30 secondsA2. 6 Shoulder Presses (31X1 tempo)Rest 90 seconds

B. Alternating Sets: Calories of Rowing, Wall Walk, Double-Under, Hang Power Clean

4 sets, starting a set every 60 seconds, of:
B1. 11/8 Calories of RowingB2. 2 Wall WalksB3. 40-50 Double-UndersB4. 8 Hang Power Cleans– Row: should not take more than 40 seconds. Adjust cals appropriately
– Wall Walk with 5sec hold at top
– Moderate load for hang power cleans. Recommended loads. Men: 25-45kg. Women 20-35kg

Performance

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. Alternating Sets: Back Squat, Shoulder Press

3 sets of:
A1. 6 Back Squats (4011 tempo)Rest 30 secondsA2. 6 Shoulder Presses (31X1 tempo)Rest 90 seconds

B. Alternating Sets: Calories of Rowing, Handstand Push-Up, Double-Under, Hang Power Clean

4 sets, starting a set every 60 seconds, of:
B1. 12/9 Calories of RowingB2. 4-10 Handstand Push-UpsB3. 40-50 Double-UndersB4. 8 Hang Power Cleans– Row: should not take more than 40 seconds. Adjust cals appropriately
– Handstand pushups: Athletes can choose between kipping or strict (work your weaknesses!)
– Moderate load for hang power cleans. Recommended loads. Men: 45-60kg. Women 25-40kg

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)

A. Alternating Sets: Back Squat, Shoulder Press

3 sets of:
A1. 6 Back Squats (4011 tempo)Rest 30 secondsA2. 6 Shoulder Presses (31X1 tempo)Rest 90 seconds

B. Alternating Sets: Calories of Rowing, Handstand Push-Up, Double-Under, Hang Power Clean

4 sets, starting a set every 60 seconds, of:
B1. 14/11 Calories of RowingB2. 4-10 Handstand Push-UpsB3. 40-50 Double-UndersB4. 8 Hang Power Cleans– Row: should not take more than 40 seconds. Adjust cals appropriately
– Handstand pushups: Athletes can choose between kipping or strict (work your weaknesses!)
– Moderate load for hang power cleans. Recommended loads. Men: 50-70kg. Women 35-55kg

C.

EMOM 12-16 mins:
1 = 10-20m handstand walk
2 = 10-15 GHD situps
3 = 40s DB/KB farmers carry @ mod-heavy
4 = 15-20 GHD hip extensions
Scoring: Not Scored

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