December 4, 2018 – Strength & Conditioning Programme

December 4, 2018 – Strength & Conditioning Programme

Fitness

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

Towel OR Rope Pull Up

A. Alternating Sets: Towel Pull-Up, Bar Dip

3 sets of:
A1. 2-5 Towel Pull-Ups (3010 tempo)– Towel pullup – loop towel or short rope over pullup bar. Pull hands to chest.
– If unable to perform 1 pullup, perform eccentric reps (81A1). Add load if possible
Rest 30 secondsA2. 3-5 Bar Dips (3010 tempo)– Regress to bench dip if neededRest 1 minute

B. 6 minute EMOM of Assault Bike, Burpee Box Jumps, and Hanging Knee Raises

Every 2 minute for 6 minutes (3 rounds):
Assault Bike for 30 seconds
7 Burpee Box Jumps 24/20 inches
8-12 Hanging Knee Raises

– Progression of hanging knee raises this week (adding more fatigue)
– Assault Bike @85%

C. 5 Rounds For Time of Wall Walks and Farmers Walks

5 Rounds for Time:
2 Wall Walks
Farmers Walk 100 feet

– Complete for quality, not intensity
– Hold 5sec at top of wall walk
– DB Farmers Carry @tough load

Performance

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A. 8 minutes of 1 Strict Muscle-Up + 3 Muscle-Ups

Perform as many reps in 8 minutes of:
1 Strict Muscle-Up + 3 Muscle-Ups

In 8mins, complete 3-5 sets of:

Level 4: x1 strict Muscleup + x2-3 kipping muscle-ups
Level 3: x1 strict Muscleup + x1 kipping muscle-ups
Level 2: x1 strict Muscle-up. Rest as needed
Level 1: x1-2 False grip strict pullups + x1-2 ring dips

B. 6 minute EMOM of Assault Bike, Burpee Box Jumps, and Chest-to-Bar Pull-Ups

Every 2 minute for 6 minutes (3 rounds):
Assault Bike for 30 seconds
7 Burpee Box Jumps 24/20 inches
5-10 Chest-to-Bar Pull-Ups

– Progression of C2B this week (adding more fatigue)
– Assault Bike @85%

C. 5 Rounds For Time of Wall Walks and Farmers Walks

5 Rounds for Time:
2 Wall Walks
Farmers Walk 100 feet

– Complete for quality, not intensity
– Hold 5sec at top of wall walk
– DB Farmers Carry @tough load

Competitor

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A. 8 minutes of 2 Strict Muscle-Ups + 5 Muscle-Ups

Perform as many reps in 8 minutes of:
2 Strict Muscle-Ups + 5 Muscle-Ups

In 8mins, complete 3-5 sets of:

Level 3: x2 strict Muscleup + x3-5 kipping muscle-ups
Level 2: x1 strict Muscleup + x2-3 kipping muscle-ups
Level 21: x1 strict Muscle-up + x1-2 kipping Muscle ups

B. 6 minute EMOM of Assault Bike, Burpee Box Jumps, and Chest-to-Bar Pull-Ups

Every 2 minute for 6 minutes (3 rounds):
Assault Bike for 30 seconds
7 Burpee Box Jumps 24/20 inches
8-15 Chest-to-Bar Pull-Ups

– Progression of C2B this week (adding more fatigue)
– Assault Bike @85%

C. 5 Rounds For Time of Wall Walks and Farmers Walks

5 Rounds for Time:
2 Wall Walks
Farmers Walk 100 feet

– Complete for quality, not intensity
– Hold 5sec at top of wall walk
– DB Farmers Carry @tough load

D. Complete 3 sets for quality:

Complete 3 sets for quality:
AMSAP Peg board chin over pegs hold in hollow
AMSAP ring dip support hold with ring turnout
AMSAP L-sit hold on paralettes
Scoring: Not Scored

View on WodUp

Leave a Comment