July 5, 2019 – Strength & Conditioning Programme

July 5, 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.

Every 2 minute for 8 minutes (4 rounds):
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overheads

– Must be completed as an unbroken complex. Building to a challenging load with good form.
– No fails!
– Increase loading from last week

B.

Front Squat (3010 tempo)
– 3 sets of 4-5 reps
Rest 90 seconds between sets

– All sets at same or slightly heavier than last week
– No loss of position
– Take to RPE 7/10

C.

As Many Rounds and Reps as possible in 10 minutes:
4/2 Strict Pull-Ups
10/7 Hand Release Push-Ups
12 Goblet Squats @ 16/8 kg

– Muscle endurance work! Break as needed, but try to avoid going to singles
– Hand release pushup standard: Feet inside hips, chest to touch floor at same time as hips, chest to leave floor at same time as hips

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.

Every 2 minute for 8 minutes (4 rounds):
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overheads

– Must be completed as an unbroken complex. Building to a challenging load with good form.
– No fails!
– Increase loading from last week

B.

Front Squat (3010 tempo)
– 3 sets of 4-5 reps
Rest 90 seconds between sets

– All sets at same or slightly heavier than last week
– No loss of position
– Take to RPE 7/10

C.

As Many Rounds and Reps as possible in 10 minutes:
5/3 Strict Pull-Ups
10/7 Hand Release Push-Ups
12 Goblet Squats @ 20/12 kg

– Muscle endurance work! Break as needed, but try to avoid going to singles
– Hand release pushup standard: Feet inside hips, chest to touch floor at same time as hips, chest to leave floor at same time as hips

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.

Every 2 minute for 8 minutes (4 rounds):
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overheads

– Must be completed as an unbroken complex. Building to a challenging load with good form.
– No fails!
– Increase loading from last week

B.

Front Squat (3010 tempo)
– 3 sets of 4-5 reps
Rest 90 seconds between sets

– All sets at same or slightly heavier than last week
– No loss of position
– Take to RPE 7/10

C.

As Many Rounds and Reps as possible in 10 minutes:
5 Strict Chest-to-Bar Pull-Ups
10 Hand Release Push-Ups
12 Goblet Squats @ 24/16 kg

– Muscle endurance work! Break as needed, but try to avoid going to singles
– Hand release pushup standard: Feet inside hips, chest to touch floor at same time as hips, chest to leave floor at same time as hips

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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