June 11, 2019 – Strength & Conditioning Programme

June 11, 2019 – Strength & Conditioning Programme

Fitness

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A.

Close Grip Bench Press (30X1 tempo)
– Set 1 – 10 reps
– Set 2 – 8 reps
– Set 3 – 6 reps
– Set 4 – 4 reps
Rest 2 minutes between sets

– Looking for bigger weight jumps here, building to a mod-heavy set of 4 for the day.
– Make sure you complete all your reps
– Progress loads from last week
– No fails
– Scored as 3 separate workouts.
– Looking for fast transitions between movements. Think of this as a 12 minute workout from a pacing standpoint!

B.

As Many Rounds and Reps as possible in 5 minutes:
10 Calories of Rowing
7/5 Burpee Pull-Ups
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 5 minutes:
8/6 Calories of Assault Bike
10 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
–Rest 3mins–

D.

As Many Rounds and Reps as possible in 5 minutes:
10 Calories of Rowing
12/8 Hand Release Push-Ups

Performance

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A.

Close Grip Bench Press (30X1 tempo)
– Set 1 – 10 reps
– Set 2 – 8 reps
– Set 3 – 6 reps
– Set 4 – 4 reps
Rest 2 minutes between sets

– Looking for bigger weight jumps here, building to a mod-heavy set of 4 for the day.
– Make sure you complete all your reps
– Progress loads from last week
– No fails
– Scored as 3 separate workouts.
– Looking for fast transitions between movements. Think of this as a 12 minute workout from a pacing standpoint!

B.

As Many Rounds and Reps as possible in 5 minutes:
10 Calories of Rowing
7/5 Burpee Pull-Ups
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 5 minutes:
30 Double-Unders
10 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
–Rest 3mins–

D.

As Many Rounds and Reps as possible in 5 minutes:
10 Calories of Rowing
12/8 Hand Release Push-Ups

Competitor

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A.

Close Grip Bench Press (30X1 tempo)
– Set 1 – 10 reps
– Set 2 – 8 reps
– Set 3 – 6 reps
– Set 4 – 4 reps
Rest 2 minutes between sets

– Looking for bigger weight jumps here, building to a mod-heavy set of 4 for the day.
– Make sure you complete all your reps
– Progress loads from last week
– No fails
– Scored as 3 separate workouts.
– Looking for fast transitions between movements. Think of this as a 12 minute workout from a pacing standpoint!

B.

As Many Rounds and Reps as possible in 5 minutes:
10 Calories of Rowing
7/5 Burpee Pull-Ups
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 5 minutes:
30 Double-Unders
10 Alternating One-Arm Dumbbell Snatches @ 25/17.5 kg
–Rest 3mins–

D.

As Many Rounds and Reps as possible in 5 minutes:
10 Calories of Rowing
12/8 Hand Release Push-Ups

E.

4 Rounds for Time:
20 GHD Hip Extensions
20 Anchored Sit-Ups
D-Ball Hold for 40 seconds

– Can add load to GHD hip extensions.
– Only looking for hip flexion, no spinal flexion
– Load with DB on chest, under your chin
– Hip extensions should be completed unbroken
– Heavy D-ball/Sandbag

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