January 28, 2019 – Strength & Conditioning Programme

January 28, 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 3 x 6

Back Squat (20X1 tempo)
– 3 sets of 6 reps
Rest as needed

– No loss of position throughout. Work your full range of motion
– RPE 7/10 (strength maintenance work)
– Slight increase in load from last week

B. 3 Rounds For Time of Power Cleans, Hanging Knee Raises, Front Squats, and Double-Unders

3 Rounds for Time:
6 Power Cleans
12 Hanging Knee Raises
8 Front Squats
50 Double-Unders
Rest 2 minutes between each round


– Barbell load @ mod load, which allows you to execute Power clean and FS with good form
– Power cleans to be performed in singles
– Knee raises and Front squats must be performed Unbroken. manage transitions in order to do so
– Execute Double unders under fatigue. Modify to 100 single unders
– This should be HARD! Can build load slightly through sets

Performance

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 5-4-3

Back Squat (20X1 tempo)
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
Rest as needed

– No loss of position throughout. Work your full range of motion
– RPE 7/10 (strength maintenance work)
– Small builds to hit a tough triple for the day

B.

3 Rounds for Time:
5 Power Cleans
12 Kipping Toes to Bars
8 Front Squats
50 Double-Unders
Rest 2 minutes between each round


– Barbell load @ 60-70% of Clean 1RM
– Power cleans to be performed in quick singles
– TTB (8-12 reps) and Front squats must be performed Unbroken. Manage transitions in order to do so
– Execute Double unders under fatigue
– This should be HARD! Can build load slightly through set

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 5-4-3

Back Squat (20X1 tempo)
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
Rest as needed

– No loss of position throughout. Work your full range of motion
– RPE 7/10 (strength maintenance work)
– Small builds to hit a tough triple for the day

B.

3 Rounds for Time:
5 Power Cleans
15 Kipping Toes to Bars
8 Front Squats
60 Double-Unders
Rest 2 minutes between each round


– Barbell load @ 60-70% of Clean 1RM
– Power cleans to be performed in quick singles
– TTB (12-15 reps) and Front squats must be performed Unbroken. Manage transitions in order to do so
– Execute Double unders under fatigue
– This should be HARD! Can build load slightly through set

C. Complete for quality:

Complete for quality:
– 4-6 eccentric front lever lowers in tuck position (4-5 sec down)
– 8-10 paralette shoot through to L-sit hold (can be bent knee, hold 3 sec per rep)
– 2 min accumulated D-ball hold (stand upright)
– 2 min Hollow hold
Scoring: Not Scored

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