December 3, 2018 – Strength & Conditioning Programme

December 3, 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.

Hang Power Clean
– 4 sets of 2 reps
Rest as needed

– Hang to be completed from below the knee
– Build to a tough double for the day

B. Back Squat 3 x 8

Back Squat (3010 tempo)
– 3 sets of 8 reps
Rest 90 seconds between sets

– Increase from last week
Rest:Work = 1:1
(can work with a partner)

C.

3 Rounds for Time:
20/15 Calories of Rowing
8 Hang Power Cleans
6 Front Squats

– Focus on efficient barbell cycling with the HPC and maintaining a good position with your front squats
– Prioritise these vs speed/intensity!
– Select moderate heavy load which allows you to complete the complex UB

Performance

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.

Hang Power Clean
– 4 sets of 2 reps
Rest as needed

– Hang to be completed from below the knee
– Build to a tough double for the day

B.

Back Squat (22X0 tempo)
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
Rest 90 seconds between sets

– Build to a moderately heavy triple for the day
– 2sec hold in bottom
– No loss of position throughout
Rest:Work = 1:1
(can work with a partner)

C.

3 Rounds for Time:
20/15 Calories of Rowing
8 Hang Power Cleans
6 Front Squats

– Focus on efficient barbell cycling with the HPC and maintaining a good position with your front squats
– Prioritise these vs speed/intensity!
– Select moderate heavy load which allows you to complete the complex UB

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.

Hang Power Clean
– 4 sets of 2 reps
Rest as needed

– Hang to be completed from below the knee
– Build to a tough double for the day

B.

Back Squat (22X0 tempo)
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
Rest 90 seconds between sets

– Build to a moderately heavy triple for the day
– 2sec hold in bottom
– No loss of position throughout
Rest:Work = 1:1
(can work with a partner)

C.

3 Rounds for Time:
20/15 Calories of Rowing
8 Hang Power Cleans
6 Front Squats

– Focus on efficient barbell cycling with the HPC and maintaining a good position with your front squats
– Prioritise these vs speed/intensity!
– Select moderate heavy load which allows you to complete the complex UB

D.

Accessory
A. Complete 3 sets:
15-20 hollow rocks
20s hollow hold
30s DB hold
Rest as needed between sets

B1.GHD side lying Pallof press 3 x 8 per side. https://www.youtube.com/watch?v=yxNol5FzQiE
B2. Single arm ring plank 3 x 20s per side
*Perform one set of pallof + 1 set of ring plank before doing the other sideScoring: Not Scored

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