February 15, 2019 – Strength & Conditioning Programme

February 15, 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.

Front Squat (31X1 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– Build to a mod-heavy set of 6 reps. No loss of position. Remember to PAUSE in the bottom

B. Alternating Sets: 1 Power Clean + 8 Shoulder to Overheads, Hanging Knee Raise

4 sets, starting a set every 60 seconds, of:
B1. 1 Power Clean + 8 Shoulder to OverheadsB2. 6-12 Hanging Knee Raises– Select mod load for STOH which allows you to execute all reps UB with good form
– Hanging knee raise – practice bringing knees up higher if possible!

C.

21-15-9 Reps for Time:
Alternating One-Arm Dumbbell Snatch @ 17.5/10 kg
Burpee over Dumbbell

– Attack this! Lateral jump over the DB

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.

Front Squat (30X0 tempo)
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest 2 minutes between sets

– Practice slightly bigger jumps here

B. Alternating Sets: 1 Power Clean + 8 Shoulder to Overheads, Chest-to-Bar Pull-Up

4 sets, starting a set every 60 seconds, of:
B1. 1 Power Clean + 8 Shoulder to OverheadsB2. 6-12 Chest-to-Bar Pull-Ups– Select mod load for STOH which allows you to execute all reps UB with good form
– CTB: If unable to link more than 3 reps, accumulate 5-8 reps per set in 2-3 clusters (e.g 2+2+2

C.

21-15-9 Reps for Time:
Alternating One-Arm Dumbbell Snatch @ 22.5/15 kg
Burpee over Dumbbell

– Attack this! Lateral jump over the DB

Competitor

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.

Front Squat (30X0 tempo)
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest 2 minutes between sets

– Practice slightly bigger jumps here

B. Alternating Sets: 1 Power Clean + 8 Shoulder to Overheads, 8 Toes to Bars + 8 Chest-to-Bar Pull-Ups

4 sets, starting a set every 60 seconds, of:
B1. 1 Power Clean + 8 Shoulder to OverheadsB2. 8 Toes to Bars + 8 Chest-to-Bar Pull-Ups– Select mod load for STOH which allows you to execute all reps UB with good form
– T2B/C2B Complex: 5-8 reps per exercise. Stay on the bar for the entire complex
– Keep reps smooth

C.

21-15-9 Reps for Time:
Alternating One-Arm Dumbbell Snatch @ 27.5/20 kg
Burpee over Dumbbell

– Attack this! Lateral jump over the DB

D.

EMOM 12-16 mins
1 = 10-12 GHD situps
2 = 40s heavy DB farmers hold
3 = 5-15m handstand walk
4 = 45s ski @ cruise pace
Scoring: Not Scored

– Progress HSW if possible: Zig zag -> Obstacles
– 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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