June 10, 2019 – Strength & Conditioning Programme

June 10, 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. Split Jerk 4 x 1

Split Jerk
– 4 sets of 1 rep
Rest as needed

– Build to a heavy single for the day
– 8mins to build

B. Split Jerk 3 x 2

Split Jerk
– 3 sets of 2 reps @ 80-90%
Rest 1 minute between sets

– % of A
– Technique focus
– Not TnG

C. Back Squat 3 x 5

Back Squat (30X1 tempo)
– 3 sets of 5 reps
Rest 2 minutes between sets

– 8mins to build to a tough set of 5 reps
– No loss of position. Last rep should be an 8/10 MAX in each set

D. 21-15-9 Barbell Thrusters and Burpees over the Barbell

21-15-9 Reps for Time:
Barbell Thruster @ 43/30 kg
Burpee over the Barbell
Time Cap: 7 minutes

– Thick and fast
– Attack this
– If even at a 100% effort/pace, you will still have to break the thrusters over 6 times in the set of 21, you should scale the load on the barbell

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. Split Jerk 4 x 1

Split Jerk
– 4 sets of 1 rep
Rest as needed

– Build to a heavy single for the day
– 8mins to build

B.

Split Jerk
– 3 sets of 2 reps @ 85%
Rest 1 minute between sets

– % of A
– Technique focus
– Not TnG

C.

Back Squat (30X1 tempo)
– 3 sets of 3 reps
Rest 2 minutes between sets

– 8mins to build to a tough set of 3 reps
– No loss of position. Last rep should be an 8/10 MAX in each set

D. 21-15-9 Barbell Thrusters and Burpees over the Barbell

21-15-9 Reps for Time:
Barbell Thruster @ 43/30 kg
Burpee over the Barbell
Time Cap: 7 minutes

– Thick and fast
– Attack this

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

A. Split Jerk 4 x 1

Split Jerk
– 4 sets of 1 rep
Rest as needed

– Build to a heavy single for the day
– 8mins to build

B.

Split Jerk
– 3 sets of 2 reps @ 85%
Rest 1 minute between sets

– % of A
– Technique focus
– Not TnG

C.

Back Squat (30X1 tempo)
– 3 sets of 3 reps
Rest 2 minutes between sets

– 8mins to build to a tough set of 3 reps
– No loss of position. Last rep should be an 8/10 MAX in each set

D. 21-15-9 Barbell Thrusters and Burpees over the Barbell

21-15-9 Reps for Time:
Barbell Thruster @ 43/30 kg
Burpee over the Barbell
Time Cap: 7 minutes

– Thick and fast
– Attack this

E.

Muscle-up complex:
EMOM 9 mins:
1-3: 8 long and tight beat swings
4-6: 5-6 hips to rings
7-8: 2-5 muscle-ups
Scoring: Not Scored

– Focus on staying LONG and TIGHT throughout.
– Put a towel between your feet to help with this.
– Film and review your sets.

F. Single Arm Kettlebell Overhead Press 3 x 6

Single Arm Kettlebell Overhead Press
– 3 sets of 6 reps
Rest as needed

– After you complete the 6th rep on one arm, immediately complete a 100ft OH carry with the KB overhead

G. F

F
F1. Modified GHD harop curl 3 x 8-10 (3111)
F2. Feet elevated false grip ring row (2111) 3 x 8
Scoring: Not Scored

– Modified GHD Harop Curl – https://www.youtube.com/watch?v=dNDvAnpqgpk

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