January 11, 2019 – Strength & Conditioning Programme

January 11, 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.

Back Squat (4011 tempo)
– 3 sets of 4 reps
Rest as needed

– Build to a mod-heavy set of 4 at prescribed tempo

B.

Every 1 minute, for 6 minutes (6 sets):
Push Presses
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 4 reps
– Set 4 – 4 reps
– Set 5 – 3 reps
– Set 6 – 3 reps

– Adhere to tempo
– Slight load increase throughout
– From the rack

C.

4 Rounds for Time:
6 Dumbbell Push Presses
6 Power Cleans
6 Bar Facing Burpees
11/8 Calories of Rowing
Rest 90 seconds between each round


– The goal is to complete this at a high effort pace (RPE 8-9/10)
– Minimal transitions between movements
– Increase load for DB push press
– Mod-heavy load for Power cleans. Must be completed unbroken and touch and go with good form

Performance

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.

Back Squat (4011 tempo)
– 3 sets of 3 reps
Rest as needed

– Build to a mod-heavy set of 3 at prescribed tempo

B.

Every 1 minute, for 6 minutes (6 sets):
Push Presses
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 4 reps
– Set 4 – 4 reps
– Set 5 – 3 reps
– Set 6 – 3 reps

– Adhere to tempo
– Slight load increase throughout
– From the rack

C.

4 Rounds for Time:
6 Kipping Handstand Push-Ups
6 Power Cleans
6 Bar Facing Burpees
12/10 Calories of Rowing
Rest 90 seconds between each round


– The goal is to complete this at a high effort pace (RPE 8-9/10)
– Minimal transitions between movements
– Increase deficit for HSPU
– Mod-heavy load for Power cleans. Must be completed unbroken and touch and go with good form

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.

Back Squat (4011 tempo)
– 3 sets of 3 reps
Rest as needed

– Build to a mod-heavy set of 3 at prescribed tempo

B.

Every 1 minute, for 6 minutes (6 sets):
Push Presses
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 4 reps
– Set 4 – 4 reps
– Set 5 – 3 reps
– Set 6 – 3 reps

– Adhere to tempo
– Slight load increase throughout
– From the rack

C.

4 Rounds for Time:
6 Kipping Handstand Push-Ups
6 Power Cleans
6 Bar Facing Burpees
14/12 Calories of Rowing
Rest 90 seconds between each round


– The goal is to complete this at a high effort pace (RPE 8-9/10)
– Minimal transitions between movements
– Increase deficit for HSPU
– Mod-heavy load for Power cleans. Must be completed unbroken and touch and go with good form

D.

EMOM 9-12 mins
1 = 10-20m handstand walk
2 = 10-15 GHD situps
3 = 20-40 heavy/drag rope double unders
Scoring: Not Scored

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