December 31, 2018 – Strength & Conditioning Programme

December 31, 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. Squat Clean 3 x 1.1.1.1

Squat Clean
– 3 sets of 1.1.1.1 reps
Rest as needed

– Rest 5 seconds between reps.
– @ mod-heavy load across all sets
– Rest 90-120s between sets

B.

Barbell Deficit Clean Grip Deadlift (41X1 tempo)
– Set 1 – 6 reps
– Set 2 – 5 reps
– Set 3 – 4 reps
Rest as needed

– Slight build across all sets. Not building to a max – maintain good form across.
– No rest between C1/C2/C3. Rest 90s after C3.
– Moderate loads across. Must be able to complete the required reps!
– Use band for pullups if unable to complete strict. Aim for 8 reps (We want volume) and adhere to tempo. Add load if needed
– Adhere to tempo's!
– Reverse lunges to be done as a 'drop lunge' (from a 2-3" platform)

C. Alternating Sets: Close Grip Bench Press, Ring Pull-Up, Dumbbell Reverse Lunge

4 sets of:
C1. 8 Close Grip Bench Presses (3010 tempo)– 15 degrees bench inclineRest 0 minutesC2. 6-8 Ring Pull-Ups (3010 tempo)Rest 0 minutesC3. 12-14 Dumbbell Reverse LungesRest 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 + 3 Front Squats 3 x 1.1.1

1 Squat Clean + 3 Front Squats
– 3 sets of 1.1.1 complexes
Rest as needed

– Rest 5 seconds between reps.
– @ mod-heavy load across all sets
– Rest 90-120s between sets

B.

Barbell Deficit Clean Grip Deadlift (41X1 tempo)
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
Rest as needed

– Slight build across all sets. Not building to a max – maintain good form across.
– No rest between C1/C2/C3. Rest 90s after C3.
– Moderate loads across. Must be able to complete the required reps!
– Use band for pullups if unable to complete strict. Aim for 8 reps (We want volume) and adhere to tempo. Add load if needed
– Adhere to tempo's!
– Reverse lunges to be done as a 'drop lunge' (from a 2-3" platform)

C. Alternating Sets: Close Grip Bench Press, Ring Pull-Up, Dumbbell Reverse Lunge

4 sets of:
C1. 8 Close Grip Bench Presses (3010 tempo)– 15 degrees bench inclineRest 0 minutesC2. 6-8 Ring Pull-Ups (3010 tempo)Rest 0 minutesC3. 12-14 Dumbbell Reverse LungesRest 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. Squat Clean 3 x 1.1.1

Squat Clean
– 3 sets of 1.1.1 reps
Rest as needed

– Rest 5 seconds between reps.
– @ mod-heavy load across all sets
– Rest 90-120s between sets

B.

Barbell Deficit Clean Grip Deadlift (41X1 tempo)
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
Rest as needed

– Slight build across all sets. Not building to a max – maintain good form across.
– No rest between C1/C2/C3. Rest 90s after C3.
– Moderate loads across. Must be able to complete the required reps!
– Can add load to pegboard pull-up. Use rings if no pegboard
– Adhere to tempo's!
– Reverse lunges to be done as a 'drop lunge' (from a 2-3" platform)

C. Alternating Sets: Close Grip Bench Press, Parallel Close Grip Pull-Up, Dumbbell Reverse Lunge

4 sets of:
C1. 8 Close Grip Bench Presses (3010 tempo)– 15 degrees bench inclineRest 0 minutesC2. 6-8 Parallel Close Grip Pull-Ups (3010 tempo)– Using the pegboardRest 0 minutesC3. 12-14 Dumbbell Reverse LungesRest 90 seconds

D. 3 Rounds For Time of SkiErg, Dual Kettlebell Front Rack Carries, Weighted Double Unders, and Dual Kettlebell Overhead Carries

3 Rounds for Time:
20/15 Calories of SkiErg
Dual Kettlebell Front Rack Carry 100 feet @ 24/16 kg
25 Weighted Double Unders
Dual Kettlebell Overhead Carry 100 feet @ 24/16 kg

– For quality
– Use a heavier/weighted rope if possible

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