January 21, 2019 – Strength & Conditioning Programme

January 21, 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.

Back Squat (20X1 tempo)
– 3 sets of 8 reps
Rest as needed

– Mod heavy across (slight increase from last week's heaviest set if possible)
– No loss of position throughout. Work your full range of motion

B.

Every 1 minute for 8 minutes (4 rounds):
Minute 1
5 Burpee over Dumbbells
6 Dumbbell Hang Squat Cleans
Minute 2
10-12 Hanging Knee Raises

– DB loads:
Men: 15 – 22.5kg
Women: 7.5 – 12.5kg
– Increase height of the knee raises if possible

C.

Every 1 minute for 8 minutes (4 rounds):
Minute 1
5 Burpee over Dumbbells
7 Dual Dumbbell Power Cleans
Minute 2
15 Anchored Sit-Ups

– DB loads:
Men: 15 – 22.5kg
Female: 7.5-12.5kg
– DB feet anchored sit ups – can add load if needed
– Increase loads from last week

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.

Back Squat (20X1 tempo)
– 3 sets of 5 reps
Rest as needed

– Mod heavy across (slight increase from last week's heaviest set if possible)
– No loss of position throughout. Work your full range of motion

B.

Every 1 minute for 8 minutes (4 rounds):
Minute 1
5 Burpees over the Barbell
5 Hang Squat Cleans
Minute 2
6-10 Chest-to-Bar Pull-Ups

– Barbell loads:
Men: 52-61kg
Women: 35-43kg
– Increase total reps from last week + loads if possible

C.

Every 1 minute for 8 minutes (4 rounds):
Minute 1
5 Burpees over the Barbell
6 Power Cleans
Minute 2
6-12 Toes to Bars

– Barbell loads:
Men: 52-61kg
Women: 35-43kg
– Build total reps from last week and weight if 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.

Back Squat (20X1 tempo)
– 3 sets of 5 reps
Rest as needed

– Mod heavy across (slight increase from last week's heaviest set if possible)
– No loss of position throughout. Work your full range of motion

B.

Every 1 minute for 8 minutes (4 rounds):
Minute 1
5 Burpees over the Barbell
5 Hang Squat Cleans
Minute 2
8-12 Chest-to-Bar Pull-Ups

– Barbell loads:
Men: 61-70kg
Women: 43-52kg
– Increase reps & loads from last week

C.

Every 1 minute for 8 minutes (4 rounds):
Minute 1
5 Burpees over the Barbell
6 Power Cleans
Minute 2
8-15 Toes to Bars

– Barbell loads:
Men: 61-70kg
Women: 43-52kg
– Increase reps and loads from last week if possible

D. Accessory:

Accessory:
Complete 3 sets for quality:
15-20s Paralette L-sit hold
45s weighted GHD sorenson hold
45-60s wall facing handstand hold in perfect hollow
Scoring: Not Scored

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