July 8, 2019 – Strength & Conditioning Programme

July 8, 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
Complete A & B on a continuous running clock

A.

Every 1 minute, for 9 minutes (9 sets):
Power Clean + Split Jerk

1-3: 1 rep @ light
4-6: 1 rep @ mod
7-9: 1 rep @ mod-heavy
After the 9min EMOM, move immediately into B

B.

Within 4 minutes:
Power Clean + Split Jerk
– 4 sets of
Rest as needed

– 4mins to build to a technical single for the day

C. 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.

D. Alternating Sets: Double Kettlebell Deadlift, Push-Up, Alternating Front-Racked Barbell Reverse Lunge

4 sets of:
D1. 10 Double Kettlebell Deadlifts (3011 tempo)No restD2. 6-12 Push-Ups (3010 tempo)No restD3. 10 Alternating Front-Racked Barbell Reverse Lunges– Rest between rounds = Work time
– Select challenging loads for all. Must be able to complete UNBROKEN with minimal rest between movements
– If push ups are comfortable on the floor, then place hands on KBs to create paralettes/deficit
– If it takes 2 mins to complete work, rest 2 mins (can alternate with a partner)
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
Complete A & B on a continuous running clock

A.

Every 1 minute, for 9 minutes (9 sets):
Power Clean + Split Jerk
Loads per set (by %): 60-70, 60-70, 60-70, 71-80, 71-80, 71-80, 81-85, 81-85, 81-85

– Use A as a 'warm up' for B
After the 9min EMOM, move immediately into B

B.

Within 4 minutes:
Power Clean + Split Jerk
– 4 sets of
Rest as needed

– 4mins to build to a technical single for the day

C. Snatch Grip Deadlift 3 x 5

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.
– @ 100-110% of Snatch 1RM. No loss of form / position

D. Alternating Sets: Double Kettlebell Deadlift, Push-Up, Alternating Front-Racked Barbell Reverse Lunge

4 sets of:
D1. 10 Double Kettlebell Deadlifts (3011 tempo)No restD2. 6-12 Push-Ups (3010 tempo)No restD3. 10 Alternating Front-Racked Barbell Reverse Lunges– Rest between rounds = Work time
– Select challenging loads for all. Must be able to complete UNBROKEN with minimal rest between movements
– If push ups are comfortable on the floor, then place hands on KBs to create paralettes/deficit
– If it takes 2 mins to complete work, rest 2 mins (can alternate with a partner)
Rest as needed

Competitor

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
Complete A & B on a continuous running clock

A.

Every 1 minute, for 9 minutes (9 sets):
Power Clean + Split Jerk
Loads per set (by %): 60-70, 60-70, 60-70, 71-80, 71-80, 71-80, 81-85, 81-85, 81-85

– Use A as a 'warm up' for B
After the 9min EMOM, move immediately into B

B.

Within 4 minutes:
Power Clean + Split Jerk
– 4 sets of
Rest as needed

– 4mins to build to a technical single for the day

C. Snatch Grip Deadlift 3 x 5

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.
– @ 100-110% of Snatch 1RM. No loss of form / position

D. Alternating Sets: Double Kettlebell Deadlift, Push-Up, Alternating Front-Racked Barbell Reverse Lunge

4 sets of:
D1. 10 Double Kettlebell Deadlifts (3011 tempo)No restD2. 6-12 Push-Ups (3010 tempo)No restD3. 10 Alternating Front-Racked Barbell Reverse Lunges– Rest between rounds = Work time
– Select challenging loads for all. Must be able to complete UNBROKEN with minimal rest between movements
– If push ups are comfortable on the floor, then place hands on KBs to create paralettes/deficit
– If it takes 2 mins to complete work, rest 2 mins (can alternate with a partner)
Rest as needed

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

4 sets, for quality, of:
E1. 3-10 Strict Handstand Push-UpsE2. 1-3 Strict Muscle-Ups– Select appropriate rep scheme.
– Rest as needed to ensure you complete for quality.
– Reps to be completed unbroken

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

3 sets of:
F1. 6-8 Glute-Ham Raises (3011 tempo)Rest 1 minuteF2. 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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