July 1, 2019 – Strength & Conditioning Programme

July 1, 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. 2 Power Cleans + 1 Push Press 10 x 1

Every 1 minute, for 10 minutes (10 sets):
2 Power Cleans + 1 Push Press

– @mod-heavy across (increase from last week), looking for technically sound reps. RPE 7/10 max.
– Not TnG
– Can build load

B. Snatch Grip Romanian Deadlift 3 x 8

Snatch Grip Romanian Deadlift (3010 tempo)
– 3 sets of 8 reps
Rest 90 seconds between sets

– This is to replicate the deadlift. Feet hip width, toes forward, belly tight.
– @mod-heavy across. No loss of form / position. Increase from last week.

C. Alternating Sets: Double Kettlebell Deadlift, Push-Up, Dumbbell Front Rack Walking Lunge

4 sets of:
C1. 10 Double Kettlebell Deadlifts (3011 tempo)No restC2. 6-12 Push-Ups (3010 tempo)No restC3. Dumbbell Front Rack Walking Lunge 50 feet– Rest between rounds = Work time
– Select challenging loads for all. Must be able to complete UNBROKEN with minimal rest between movements
– If it takes 2 mins to complete work, rest 2 mins
Rest as needed

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. Power Clean + Split Jerk 10 x 1

Every 1 minute, for 10 minutes (10 sets):
Power Clean + Split Jerk

– Start moderate, building @90-100% of last weeks load

B.

Snatch Grip Deadlift (3010 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– This is to replicate the Snatch. Feet in snatch set up, eyes up, chest & lats engaged. Bar to come 1-2 inches from floor.
– @ 95-105% of Snatch 1RM. No loss of form / position

C. Alternating Sets: Double Kettlebell Deadlift, Push-Up, Dumbbell Front Rack Walking Lunge

4 sets of:
C1. 10 Double Kettlebell Deadlifts (3011 tempo)No restC2. 6-12 Push-Ups (3010 tempo)No restC3. Dumbbell Front Rack Walking Lunge 50 feet– Rest between rounds = Work time
– Select challenging loads for all. Must be able to complete UNBROKEN with minimal rest between movements
– If it takes 2 mins to complete work, rest 2 mins
Rest as needed

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. Power Clean + Split Jerk 10 x 1

Every 1 minute, for 10 minutes (10 sets):
Power Clean + Split Jerk

– Start moderate, building @90-100% of last weeks load

B.

Snatch Grip Deadlift (3010 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– This is to replicate the Snatch. Feet in snatch set up, eyes up, chest & lats engaged. Bar to come 1-2 inches from floor.
– @ 95-105% of Snatch 1RM. No loss of form / position

C. Alternating Sets: Double Kettlebell Deadlift, Push-Up, Dumbbell Front Rack Walking Lunge

4 sets of:
C1. 10 Double Kettlebell Deadlifts (3011 tempo)No restC2. 6-12 Push-Ups (3010 tempo)No restC3. Dumbbell Front Rack Walking Lunge 50 feet– Rest between rounds = Work time
– Select challenging loads for all. Must be able to complete UNBROKEN with minimal rest between movements
– If it takes 2 mins to complete work, rest 2 mins
Rest as needed

D. Alternating Sets: Strict Handstand Push-Up, Strict Muscle-Up

4 sets, for quality, of:
D1. 3-10 Strict Handstand Push-UpsD2. 1-3 Strict Muscle-Ups– Select appropriate rep scheme.
– Rest as needed to ensure you complete for quality.
– Reps to be completed unbroken

E. Alternating Sets: Glute-Ham Raise, Hanging Leg Raise

3 sets of:
E1. 6-8 Glute-Ham Raises (3011 tempo)Rest 1 minuteE2. 4-6 Hanging Leg Raises– Complete on stall bar if available
– 3-4sec pause/hold at peak contraction
Rest 1 minute

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