July 12, 2019 – Strength & Conditioning Programme

July 12, 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.

Front Squat
– 4 sets of 5 reps
Rest as needed

– Build to a heavy set of 5 for the day
– No fails!

B.

As Many Reps as possible in 8 minutes:
7 Deadlifts + 5 Hang Power Cleans + 3 Push Presses @ 60%

– Must be completed as an unbroken complex.
– 1 completed complex = 1 rep. If the complex is not completed unbroken, you will not be credited with the rep
– Barbell load @ mod load based on the last 2 weeks. Roughly 45-60% of clean and jerk 1RM.

C.

3 Rounds for Time:
7 Single Arm Dumbbell Thrusters
7 Dumbbell Hang Power Snatches
Side Plank Hold on Forearm for 30 seconds
7 Single Arm Dumbbell Thrusters
7 Dumbbell Hang Power Snatches
Side Plank Hold on Forearm for 30 seconds
Time Cap: 10 minutes

– Choose a challenging load. Should be completed with quality focus, not speed/intensity
– Deliberate pause at the top of each thruster
– Dip under snatch in receiving position
– Increase side plank difficulty by lifting leg, or adding DB on top of hip
– Complete the 3 movement on one arm first, before switching arms

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.

Front Squat
– 4 sets of 3 reps
Rest as needed

– Build to a heavy set of 3 for the day
– No fails!

B.

As Many Reps as possible in 8 minutes:
7 Deadlifts + 5 Hang Power Cleans + 3 Push Presses @ 60%

– Must be completed as an unbroken complex.
– 1 completed complex = 1 rep. If the complex is not completed unbroken, you will not be credited with the rep
– Barbell load @ mod load based on the last 2 weeks. Roughly 45-60% of clean and jerk 1RM.

C.

3 Rounds for Time:
7 Single Arm Dumbbell Thrusters
7 Dumbbell Hang Power Snatches
Side Plank Hold on Forearm for 30 seconds
7 Single Arm Dumbbell Thrusters
7 Dumbbell Hang Power Snatches
Side Plank Hold on Forearm for 30 seconds
Time Cap: 10 minutes

– Choose a challenging load. Should be completed with quality focus, not speed/intensity
– Deliberate pause at the top of each thruster
– Dip under snatch in receiving position
– Increase side plank difficulty by lifting leg, or adding DB on top of hip
– Complete the 3 movement on one arm first, before switching arms

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.

Front Squat
– 4 sets of 3 reps
Rest as needed

– Build to a heavy set of 3 for the day
– No fails!

B.

As Many Reps as possible in 8 minutes:
7 Deadlifts + 5 Hang Power Cleans + 3 Push Presses @ 60%

– Must be completed as an unbroken complex.
– 1 completed complex = 1 rep. If the complex is not completed unbroken, you will not be credited with the rep
– Barbell load @ mod load based on the last 2 weeks. Roughly 45-60% of clean and jerk 1RM.

C.

3 Rounds for Time:
7 Single Arm Dumbbell Thrusters
7 Dumbbell Hang Power Snatches
Side Plank Hold on Forearm for 30 seconds
7 Single Arm Dumbbell Thrusters
7 Dumbbell Hang Power Snatches
Side Plank Hold on Forearm for 30 seconds
Time Cap: 10 minutes

– Choose a challenging load. Should be completed with quality focus, not speed/intensity
– Deliberate pause at the top of each thruster
– Dip under snatch in receiving position
– Increase side plank difficulty by lifting leg, or adding DB on top of hip
– Complete the 3 movement on one arm first, before switching arms

D. Alternating Sets: Alternating Pistol, Dumbbell Incline Bench Press

3 sets, for quality, of:
D1. 10-20 Alternating PistolsD2. 8-10 Dumbbell Incline Bench Presses (3010 tempo)

E. Alternating Sets: GHD Weighted Hip Extension, Three Point Dumbbell Row

3 sets, for quality, of:
E1. 15 GHD Weighted Hip ExtensionsE2. 8-10 Three Point Dumbbell Rows (2011 tempo)

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