February 11, 2019 – Strength & Conditioning Programme

February 11, 2019 – Strength & Conditioning Programme

Fitness

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 sets of 1.1.1 reps
Rest as needed

– Build to a mod-heavy triple
– Pause 1sec in the bottom of the squat before standing
–Rest 1:1 (work:rest)–

*can go with a partner

B.

3 Rounds for Time:
20/15 Calories of Rowing
20 Wall Ball Shots
6 Power Cleans

– Don't forget your rest periods!
– Complete at high pace
– WB's must be performed unbroken. Pick appropriate rep scheme (15-20reps)
– Power cleans to be performed in quick singles
– Select appropriate load for power cleans. Can build through the sets

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.

Squat Clean
– 3 sets of 1.1.1 reps
Rest as needed

– Build to a mod-heavy triple
– Pause 1sec in the bottom of the squat before standing
–Rest 1:1 (work:rest)–

*can go with a partner

B.

3 Rounds for Time:
20/15 Calories of Rowing
25 Wall Ball Shots @ 10/6 kg
7 Power Cleans

– Don't forget your rest periods!
– Complete at high pace
– WB's must be performed unbroken. Pick appropriate rep scheme (15-25reps)
– Power cleans to be performed in quick singles
– Powerclean rep/% scheme:
1st rnd: 7 reps @65-70%
2nd rnd: 5reps @75-80%
3rd rnd: 3reps @85-90%

Competitor

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 sets of 1.1.1 reps
Rest as needed

– Build to a mod-heavy triple
– Pause 1sec in the bottom of the squat before standing
–Rest 1:1 (work:rest)–

*can go with a partner

B.

3 Rounds for Time:
20/15 Calories of Rowing
25 Wall Ball Shots @ 10/6 kg
7 Power Cleans

– Don't forget your rest periods!
– Complete at high pace
– WB's must be performed unbroken. Pick appropriate rep scheme (15-25reps)
– Power cleans to be performed in quick singles
– Powerclean rep/% scheme:
1st rnd: 7 reps @65-70%
2nd rnd: 5reps @75-80%
3rd rnd: 3reps @85-90%

C.

Accessory:
A1. Floor seated behind the neck strict press (3113) 3 x 6-8 (3 sec hold overhead)
A2. Neutral grip pullup (21X1) 3 x 4-6. Add load
B1. Single arm DB toros row (30X1) 3 x 6 per arm
B2. Side plank Db powell riase 3 x 8 per side: https://www.youtube.com/watch?v=U6HqVO4D1ZI
Scoring: Not Scored

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