February 25, 2019 – Strength & Conditioning Programme

February 25, 2019 – Strength & Conditioning Programme

Fitness

Warm Up

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. Power Clean 3 x 1.1

Power Clean
– 3 sets of 1.1 reps
Rest as needed

– Quickly build to a tough double for the day
– Good form over heavy loads

B. Power Clean 4 x 1.1.1

Every 90 seconds, for 6 minutes (4 sets):
1.1.1 Power Cleans

– Not TnG
– Keep loading @85-95% of A.
–Rest 1:1 (work:rest)–

*can go with a partner

C. 4 Rounds For Time of Strict Pull-Ups, Devil's Presses, and Box Jump Overs

4 Rounds for Time:
6 Strict Pull-Ups
5 Devil's Presses @ 17.5/10 kg
10 Box Jump Overs 24/20 inches

– Don't forget your rest periods!
– Rest = Work
– Pull up reps between 2-6 unbroken reps
– If you cannot complete 2 strict pullups, perform 6 banded pullups with controlled tempo
– Complete as much work in 15 mins as possible

Performance

Warm Up

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. Power Clean 3 x 1

Power Clean
– 3 sets of 1 rep
Rest as needed

– Quickly build to a tough single for the day
– Good form over heavy loads

B. Power Clean 4 x 1.1

Every 90 seconds, for 6 minutes (4 sets):
1.1 Power Cleans

– Not TnG
– Keep loading @85-95% of A.
–Rest 1:1 (work:rest)–

*can go with a partner

C. 4 Rounds For Time of Devil's Presses, Chest-to-Bar Pull-Ups, and Box Jump Overs

4 Rounds for Time:
5 Devil's Presses @ 22.5/15 kg
12 Chest-to-Bar Pull-Ups
10 Box Jump Overs 24/20 inches

– Don't forget your rest periods!
– Rest = Work
– C2B reps between 5-12 unbroken reps
– Complete as much work in 15 mins as possible

Competitor

Warm Up

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. Power Clean 3 x 1

Power Clean
– 3 sets of 1 rep
Rest as needed

– Quickly build to a tough single for the day
– Good form over heavy loads

B. Power Clean 4 x 1.1

Every 90 seconds, for 6 minutes (4 sets):
1.1 Power Cleans

– Not TnG
– Keep loading @85-95% of A.
–Rest 1:1 (work:rest)–

*can go with a partner

C. 4 Rounds For Time of Devil's Presses, Chest-to-Bar Pull-Ups, and Box Jump Overs

4 Rounds for Time:
5 Devil's Presses @ 22.5/15 kg
15 Chest-to-Bar Pull-Ups
10 Box Jump Overs 24/20 inches

– Don't forget your rest periods!
– Rest = Work
– C2B reps between 8-15 unbroken reps
– Complete as much work in 15 mins as possible

D. Accessory:

Accessory:
A1. Floor seated 2 arm DB strict press (21X1) 3 x 6-8
A2. 2 arm KB bent over row (21X1) 3 x 6-8
B1. DB chest GHD hip extension (2012) 3 x 10-12
B2. KB goblet alternatign cossack squats 3 x 8 alt
Scoring: Not Scored

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