June 14, 2019 – Strength & Conditioning Programme

June 14, 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)
– Move through A into B without extra rest between

A.

Every 1 minute, for 9 minutes (9 sets):
Squat Cleans
– Set 1 – 2 reps
– Set 2 – 2 reps
– Set 3 – 2 reps
– Set 4 – 1 rep
– Set 5 – 1 rep
– Set 6 – 1 rep
– Set 7 – 1 rep
– Set 8 – 1 rep
– Set 9 – 1 rep

EMOM 9 mins:
1-3: 2 clean @ light load
4-6: 1 clean @ mod load
7-9: 1 clean @ mod-heavy

B.

Within 4 minutes:
Squat Clean
– 4 sets of 1 rep
Rest as needed

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

C.

Sumo Deadlift (3111 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– This should replicate a regular deadlift, in a sumo stance. Gut brace, head neutral, knees tracking toes
– Moderate load across all sets (80-90% of last week's tough set of 6 based on feel)

D.

For Time:
40 Wall Ball Shots @ 8/4 kg
30 Dumbbell Snatches @ 17.5/10 kg
40 Wall Ball Shots @ 8/4 kg
30 Single Arm Dumbbell Shoulder to Overheads @ 17.5/10 kg
Time Cap: 12 minutes

– Any DB Snatch variation is allowed (muscle/power/squat/split)
– Any DB S20 variation is allowed (press/jerk/squat/split)
– For DB movements, swap arms every 5 reps

Performance

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)
– Move through A into B without extra rest between

A.

Every 1 minute, for 9 minutes (9 sets):
Squat Cleans
– Set 1 – 2 reps @ 60-70%
– Set 2 – 2 reps @ 60-70%
– Set 3 – 2 reps @ 60-70%
– Set 4 – 1 rep @ 71-80%
– Set 5 – 1 rep @ 71-80%
– Set 6 – 1 rep @ 71-80%
– Set 7 – 1 rep @ 81-85%
– Set 8 – 1 rep @ 81-85%
– Set 9 – 1 rep @ 81-85%

EMOM 9 mins:
1-3: 2 clean @ 60-70%
4-6: 1 clean @ 71-80%
7-9: 1 clean @ 81-85%

B.

Within 4 minutes:
Squat Clean
– 4 sets of 1 rep
Rest as needed

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

C.

Sumo Deadlift (3111 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– This should replicate a regular deadlift, in a sumo stance. Gut brace, head neutral, knees tracking toes
– Moderate load across all sets (80-90% of last week's tough set of 6 based on feel)

D.

For Time:
40 Wall Ball Shots @ 20/14 lbs
30 Dumbbell Snatches @ 22.5/15 kg
40 Wall Ball Shots @ 20/14 lbs
30 Single Arm Dumbbell Shoulder to Overheads @ 22.5/15 kg
Time Cap: 12 minutes

– Any DB Snatch variation is allowed (muscle/power/squat/split)
– Any DB S20 variation is allowed (press/jerk/squat/split)
– For DB movements, swap arms every 5 reps

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)
– Move through A into B without extra rest between

A.

Every 1 minute, for 9 minutes (9 sets):
Squat Cleans
– Set 1 – 2 reps @ 60-70%
– Set 2 – 2 reps @ 60-70%
– Set 3 – 2 reps @ 60-70%
– Set 4 – 1 rep @ 71-80%
– Set 5 – 1 rep @ 71-80%
– Set 6 – 1 rep @ 71-80%
– Set 7 – 1 rep @ 81-85%
– Set 8 – 1 rep @ 81-85%
– Set 9 – 1 rep @ 81-85%

EMOM 9 mins:
1-3: 2 clean @ 60-70%
4-6: 1 clean @ 71-80%
7-9: 1 clean @ 81-85%

B.

Within 4 minutes:
Squat Clean
– 4 sets of 1 rep
Rest as needed

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

C.

Sumo Deadlift (3111 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– This should replicate a regular deadlift, in a sumo stance. Gut brace, head neutral, knees tracking toes
– Moderate load across all sets (80-90% of last week's tough set of 6 based on feel)

D.

For Time:
40 Wall Ball Shots @ 20/14 lbs
30 Dumbbell Snatches @ 22.5/15 kg
40 Wall Ball Shots @ 20/14 lbs
30 Single Arm Dumbbell Shoulder to Overheads @ 22.5/15 kg
Time Cap: 12 minutes

– Any DB Snatch variation is allowed (muscle/power/squat/split)
– Any DB S20 variation is allowed (press/jerk/squat/split)
– For DB movements, swap arms every 5 reps

E.

Accessory:
A1. GHD hip extension with rotation at top 3 x 10-12 (squeeze at top, arch back slightly. Add load to chest)
A2. Crosslegged strict press (@3111) 3 x 6
B1. Dual KB front rack shrimp squat (@3010) 3 x 5-6 per leg
B2. Single arm DB bent over row (@2011) 3 x 8-10
Scoring: Not Scored

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