December 7, 2018 – Strength & Conditioning Programme

December 7, 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.

2 Hang Power Cleans + 2 Split Jerks
– 4 sets of
Rest as needed

– Build to a mod-heavy set
– Hang position above knee
– Not TnG. Focus on good quality reps across
– If still learning the movement, keep load light!
– Looking to build to a technically sound set here, not max!

B.

Every 90 seconds for 6 minutes (4 rounds):
8 Clean Grip Deadlifts
8 Dumbbell Push Presses

– Moderate load for clean grip deadlift and push press. Get through all of your sets with good form!

C.

As Many Rounds and Reps as possible in 7 minutes:
5 Power Cleans
10/6 Hand Release Push-Ups
15 Air Squats

– Keep on moving! Pick a sustainable pace from theh start and try to maintain throughout the 7 mins. Use the clock as a guide if it helps e.g. EMOM
– Suggested power clean loads: 35-50kg (male)
20-30kg (female)
– Stay tight on pushups!

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.

2 Hang Power Cleans + 2 Split Jerks
– 4 sets of
Rest as needed

– Build to a mod-heavy set
– Hang position above knee
– Not TnG. Focus on good quality reps across
– If still learning the movement, keep load light!
– Looking to build to a technically sound set here, not max!

B.

Every 90 seconds for 6 minutes (4 rounds):
8 Clean Grip Deadlifts
6-8 Kipping Handstand Push-Ups

– Moderate load for clean grip deadlift
– Can build a deficit if needed
– Minimal rest beween deadlift and HSPU

C.

As Many Rounds and Reps as possible in 7 minutes:
5 Power Cleans @ 61/43 kg
10/7 Hand Release Push-Ups
15 Air Squats

– Keep on moving! Pick a sustainable pace from the start and try to maintain throughout the 7 mins. Use the clock as a guide if it helps e.g. EMOM
– Stay tight on pushups!

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.

2 Hang Power Cleans + 2 Split Jerks
– 4 sets of
Rest as needed

– Build to a mod-heavy set
– Hang position above knee
– Not TnG. Focus on good quality reps across
– If still learning the movement, keep load light!
– Looking to build to a technically sound set here, not max!

B.

Every 90 seconds for 6 minutes (4 rounds):
8 Clean Grip Deadlifts
6-8 Kipping Handstand Push-Ups

– Moderate load for clean grip deadlift
– Can build a deficit if needed
– Minimal rest beween deadlift and HSPU

C.

As Many Rounds and Reps as possible in 7 minutes:
5 Power Cleans @ 75/55 kg
10/8 Hand Release Push-Ups
15 Air Squats

– Keep on moving! Pick a sustainable pace from the start and try to maintain throughout the 7 mins. Use the clock as a guide if it helps e.g. EMOM
– Stay tight on pushups!

D.

Accessory
Level 1:
Complete 3-4 rounds for quality:
25ft zig zag handstand walk
7 strict toes to rings
21 prone arch rocks

Level 2:
Complete 3-4 rounds for quality:
25ft handstand walk
7 strict toes to rings
21 prone arch rocks

Level 3:
EMOM 9-12 mins:
1 = 30s hadnstand walk attempt or scaling option
2 = 7 strict toes to rings
3 = 21 prone arch rocksScoring: Not Scored

If still working on handstand walks, start with 10 minutes of play working through the following:
Handstand walk regressions (15 mins of play using the following exercsies):
– Box handstand weight shifts: https://www.youtube.com/watch?v=stT7wcUTKxQ
– Back to wall handstand sponge shifts: https://www.youtube.com/watch?v=riMgdqcwqAk
– Handstand balance off box: https://www.youtube.com/watch?v=2t7hlHlT-n4
– Short handstand wallks for quality

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