January 7, 2019 – Strength & Conditioning Programme

January 7, 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. Hang Squat Clean 4 x 3

Hang Squat Clean
– 4 sets of 3 reps
Rest as needed

– Quickly to technically sound triple for the day
– Technical bias over heavy loads
– Rest 90-120s between sets

B. Barbell Deficit Clean Grip Deadlift 3 x 4

Barbell Deficit Clean Grip Deadlift (41X1 tempo)
– 3 sets of 4 reps
Rest as needed

– Moderately heavy across, no building loads
– Moderate loads across. Must be able to complete the required reps!
– Pull up – Add load if needed
– Use band for pull ups if unable to complete strict.
– Ring Rows – Aim for 8 reps (We want volume) and adhere to tempo.
– Adhere to tempo's!

C. Alternating Sets: Dumbbell Flat Bench Press, 5 Strict Pull-Ups + 8 Ring Rows, Front-Racked Double Kettlebell Walking Lunge Step, Assault Bike

4 sets, starting a set every 60 seconds, of:
C1. 10-12 Dumbbell Flat Bench Presses (2011 tempo)C2. 5 Strict Pull-Ups + 8 Ring Rows (2010 tempo)– 3-5 strict pull ups + 6-8 ring rowsC3. 16 Front-Racked Double Kettlebell Walking Lunge StepsC4. Assault Bike for 45 seconds– Can use ski/row/AB
– Complete at 'easy' pace

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. Hang Squat Clean 4 x 2

Hang Squat Clean
– 4 sets of 2 reps
Rest as needed

– Quickly to technically sound double for the day
– Technical bias over heavy loads
– Rest 90-120s between sets

B. Barbell Deficit Clean Grip Deadlift 3 x 3

Barbell Deficit Clean Grip Deadlift (41X1 tempo)
– 3 sets of 3 reps
Rest as needed

– Moderately heavy across, no building loads
– Moderate loads across. Must be able to complete the required reps!
– Pull up – Add load if needed
– Use band for pull ups if unable to complete strict.
– Ring Rows – Aim for 8 reps (We want volume) and adhere to tempo.
– Adhere to tempo's!

C. Alternating Sets: Dumbbell Flat Bench Press, 5 Strict Pull-Ups + 8 Ring Rows, Front-Racked Double Kettlebell Walking Lunge Step, Assault Bike

4 sets, starting a set every 60 seconds, of:
C1. 10-12 Dumbbell Flat Bench Presses (2011 tempo)C2. 5 Strict Pull-Ups + 8 Ring Rows (2010 tempo)– 3-5 strict pull ups + 6-8 ring rowsC3. 16 Front-Racked Double Kettlebell Walking Lunge StepsC4. Assault Bike for 45 seconds– Can use ski/row/AB
– Complete at 'easy' pace

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. Hang Squat Clean 4 x 2

Hang Squat Clean
– 4 sets of 2 reps
Rest as needed

– Quickly to technically sound double for the day
– Technical bias over heavy loads
– Rest 90-120s between sets

B. Barbell Deficit Clean Grip Deadlift 3 x 3

Barbell Deficit Clean Grip Deadlift (41X1 tempo)
– 3 sets of 3 reps
Rest as needed

– Moderately heavy across, no building loads
– Moderate loads across. Must be able to complete the required reps!
– Pull up – Add load if needed
– Use band for pull ups if unable to complete strict.
– Ring Rows – Aim for 8 reps (We want volume) and adhere to tempo.
– Adhere to tempo's!

C. Alternating Sets: Dumbbell Flat Bench Press, 5 Strict Pull-Ups + 8 Ring Rows, Front-Racked Double Kettlebell Walking Lunge Step, Assault Bike

4 sets, starting a set every 60 seconds, of:
C1. 10-12 Dumbbell Flat Bench Presses (2011 tempo)C2. 5 Strict Pull-Ups + 8 Ring Rows (2010 tempo)– 3-5 strict pull ups + 6-8 ring rowsC3. 16 Front-Racked Double Kettlebell Walking Lunge StepsC4. Assault Bike for 45 seconds– Can use ski/row/AB
– Complete at 'easy' pace

D. For Time: Rowing, Dual Kettlebell Front Rack Carries, and Dual Kettlebell Overhead Carries

For Time:
40/30 Calories of Rowing
Dual Kettlebell Front Rack Carry 300 feet @ 24/16 kg
30/20 Calories of Rowing
Dual Kettlebell Overhead Carry 200 feet @ 24/16 kg

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