February 26, 2019 – Strength & Conditioning Programme

February 26, 2019 – Strength & Conditioning Programme

Fitness

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A.

Every 1 minute, for 6 minutes (6 sets):
6 Barbell Thrusters

– Mins 1-3: Slow cycle speed. Focus on deliberate pause overhead or in rack position. Focus on breathing
– Mins 4-6: Fast cycle speed: Focus on cycling barbell at a faster rate without pause, whilst maintaining normal breath cadence
– Recommended loads: 30/20kg. Scale up or down appropriately
– Working on efficiency with each movement. Valuable seconds and energy can be saved with efficient movement selection
– Loads: 17.5/10kg. Scale up or down appropriately

B.

Every 1 minute for 18 minutes (3 rounds):
Minute 1
10 Single Arm Dumbbell Thrusters
Minute 2
8-10 Lateral Burpee over Dumbbells
Minute 3
10 Dumbbell Power Clean and Jerks
Minute 4
10 Burpee over Dumbbells
Minute 5
10 Single Arm Dumbbell Overhead Squats
Minute 6
30-60 Double-Unders

– Swap arms after 5 reps for single arm movements
– Single arm DB power clean and S20 (3rd min)
– Instead of DB OHS (movement limiting), change to single arm DB Hang Power Snatch

Performance

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A.

Every 1 minute, for 6 minutes (6 sets):
6 Barbell Thrusters

– Mins 1-3: Slow cycle speed. Focus on deliberate pause overhead or in rack position. Focus on breathing
– Mins 4-6: Fast cycle speed: Focus on cycling barbell at a faster rate without pause, whilst maintaining normal breath cadence
– Recommended loads: 43/30kg. Scale up or down appropriately
– Working on efficiency with each movement. Valuable seconds and energy can be saved with efficient movement selection
– Loads: 22.5/15kg. Scale up or down appropriately

B.

Every 1 minute for 18 minutes (3 rounds):
Minute 1
10 Single Arm Dumbbell Thrusters
Minute 2
8-10 Lateral Burpee over Dumbbells
Minute 3
10 Dumbbell Power Clean and Jerks
Minute 4
10 Burpee over Dumbbells
Minute 5
10 Single Arm Dumbbell Overhead Squats
Minute 6
30-60 Double-Unders

– Swap arms after 5 reps for single arm movements
– Single arm DB power clean and S20 (3rd min)
– Instead of DB OHS (movement limiting), change to single arm DB Hang Power Snatch

Competitor

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A.

Every 1 minute, for 6 minutes (6 sets):
6 Barbell Thrusters

– Mins 1-3: Slow cycle speed. Focus on deliberate pause overhead or in rack position. Focus on breathing
– Mins 4-6: Fast cycle speed: Focus on cycling barbell at a faster rate without pause, whilst maintaining normal breath cadence
– Recommended loads: 43-52kg/30-35kg. Scale up or down appropriately
– Working on efficiency with each movement. Valuable seconds and energy can be saved with efficient movement selection
– Loads: 22.5/15kg. Scale up or down appropriately

B.

Every 1 minute for 18 minutes (3 rounds):
Minute 1
10 Single Arm Dumbbell Thrusters
Minute 2
8-10 Lateral Burpee over Dumbbells
Minute 3
10 Dumbbell Power Clean and Jerks
Minute 4
10 Burpee over Dumbbells
Minute 5
10 Single Arm Dumbbell Overhead Squats
Minute 6
30-60 Double-Unders

– Swap arms after 5 reps for single arm movements
– Single arm DB power clean and S20 (3rd min)
– Instead of DB OHS (movement limiting), change to single arm DB Hang Power Snatch

C.

Complete 4-5 rounds for quality:
15 ab mat situps
25ft handstand walk
50ft KB farmers carry
Scoring: Not Scored

– Scale HSW distance/movement appropriately

View on WodUp

Leave a Comment