February 1, 2019 – Strength & Conditioning Programme

February 1, 2019 – 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.

Every 90 seconds, for 6 minutes (4 sets):
2 Hang Power Cleans + 2 Push Presses

– Hang power clean from 'hover' (just off the floor)
– May push jerk if you have been exposed to the movement
– Mod-heavy across, technical focus

B. Alternating Sets: Clean Grip Deadlift, Push-Up

4 sets, starting a set every 90 seconds, of:
B1. 7 Clean Grip DeadliftsB2. 8-12 Push-Ups (2010 tempo)– Moderate load for deadlifts, touch and go with controlled eccentric. Progress based on feel
– Pushup progressions: Knees -> Feet -> 10kg plate deficit -> 20kg plate deficit

C.

21-15-9 Reps for Time:
Dual Dumbbell Shoulder to Overhead @ 17.5/10 kg
Hanging Knee Raise
Time Cap: 7 minutes

– Increase difficulty of hanging knee raise by setting yoruself a standard of movement and sticking to it! e.g. knees to waist height -> knees to chest height -> knees to elbow
– Short and fast, BUT implement smart breaks in early rounds if going unbroken isn't realistic.

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.

Every 90 seconds, for 6 minutes (4 sets):
2 Hang Power Cleans + 1 Push Jerk + 1 Split Jerk

– Hang power clean from hover (just off floor)
– TnG Push Jerk + Split Jerk
– Mod heavy across, technique focus

B. Alternating Sets: Clean Grip Deadlift, Kipping Handstand Push-Up

4 sets, starting a set every 90 seconds, of:
B1. 7 Clean Grip DeadliftsB2. 6-8 Kipping Handstand Push-Ups– Recommended DL loads: 80-100kg / 55-70kg. Increase from last week based on feel.
– K-HSPU. 2018 Open standard. Can build deficit if needed. Increase difficulty from last week.

C.

21-15-9 Reps for Time:
Dual Dumbbell Shoulder to Overhead @ 22.5/15 kg
Pull-Up
Time Cap: 7 minutes

– Short and fast, BUT implement smart breaks in early rounds if going unbroken isn't realistic.
– Scale if needed with the loads. You should be finishing within the time cap!

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.

Every 90 seconds, for 6 minutes (4 sets):
2 Hang Power Cleans + 1 Push Jerk + 1 Split Jerk

– Hang power clean from hover (just off floor)
– TnG Push Jerk + Split Jerk
– Mod heavy across, technique focus

B. Alternating Sets: Clean Grip Deadlift, Kipping Handstand Push-Up

4 sets, starting a set every 90 seconds, of:
B1. 7 Clean Grip DeadliftsB2. 6-8 Kipping Handstand Push-Ups– Recommended DL loads: 100-120kg / 70-90kg. Increase from last week based on feel.
– K-HSPU. 2018 Open standard. Can build deficit if needed. Increase difficulty from last week.

C.

21-15-9 Reps for Time:
Dual Dumbbell Shoulder to Overhead @ 22.5/15 kg
Pull-Up
Time Cap: 7 minutes

– Short and fast, BUT implement smart breaks in early rounds if going unbroken isn't realistic.
– Scale if needed with the loads. You should be finishing within the time cap!

D.

EMOM 12mins:
1 = 20-30 heavy rope DU
2 = 3 D-ball over the shoulder + 25ft D-ball carry @ tough load
3 = 10-20m handstand walk
4 = 1 min Active recovery on AB
Scoring: Not Scored

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