December 28, 2018 – Strength & Conditioning Programme

December 28, 2018 – Strength & Conditioning Programme

Fitness

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)
– Increase loads from last week

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.

4 Rounds for Time:
6 Dumbbell Push Presses
6 Bar Facing Burpees
6 Power Cleans
6 Bar Facing Burpees
Rest 90 seconds between each round


– The goal is to complete this at a high effort pace (RPE 8-9/10)
– Minimal transitions between movements
– Control eccentric tempo of push press @20X0
– Mod-heavy load for Power cleans. Must be completed unbroken and touch and go with good form

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.

4 Rounds for Time:
6 Handstand Push-Ups
6 Bar Facing Burpees
6 Power Cleans
6 Bar Facing Burpees
Rest 90 seconds between each round


– The goal is to complete this at a high effort pace (RPE 8-9/10)
– Minimal transitions between movements
– Can build deficit for HSPU
– Mod-heavy load for Power cleans. Must be completed unbroken and touch and go with good form

Competitor

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)

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.

4 Rounds for Time:
6 Deficit Handstand Push-Ups
6 Bar Facing Burpees
6 Power Cleans
6 Bar Facing Burpees
Rest 90 seconds between each round


– The goal is to complete this at a high effort pace (RPE 8-9/10)
– Minimal transitions between movements
– Choose appropriate deficit
– Mod-heavy load for Power cleans. Must be completed unbroken and touch and go with good form

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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