June 21, 2019 – Strength & Conditioning Programme

June 21, 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 1 minute, for 9 minutes (9 sets):
Power Cleans
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 5 reps
– Set 4 – 4 reps
– Set 5 – 4 reps
– Set 6 – 4 reps
– Set 7 – 3 reps
– Set 8 – 3 reps
– Set 9 – 3 reps

5 TnG power cleans @ light/mod load
4 TnG power cleans @ mod load
3 TnG power cleans @ mod to mod-heavy
– Build load throughout the sets.
– No fails, looking to finish with a technically sound set of 3 TnG reps

B.

Front Squat (3010 tempo)
– 3 sets of 6 reps
Rest as needed

– Build to a mod-heavy set of 6 for the day. Rest as needed
– No loss of position.
– RPE 7/10, nothing more!

C.

6 Rounds for Time:
5 Devil's Presses
25 Double-Unders
Time Cap: 10 minutes

– Select challenging load for DB devil press. 5 reps mus be completed as an UB set every time.
– Scale Double unders to 50 single unders

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)

A.

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

5 TnG power cleans @ light/mod load
4 TnG power cleans @ mod load
3 TnG power cleans @ mod to mod-heavy
– Build load throughout the sets.
– No fails, looking to finish with a technically sound set of 3 TnG reps

B.

Front Squat (3010 tempo)
– 3 sets of 5 reps
Rest as needed

– Build to a mod-heavy set of 6 for the day. Rest as needed
– No loss of position.
– RPE 8/10, nothing more!

C.

6 Rounds for Time:
5 Devil's Presses
30 Double-Unders
Time Cap: 10 minutes

– Select challenging load for DB devil press. 5 reps must be completed as an UB set every time.

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

5 TnG power cleans @ light/mod load
4 TnG power cleans @ mod load
3 TnG power cleans @ mod to mod-heavy
– Build load throughout the sets.
– No fails, looking to finish with a technically sound set of 3 TnG reps

B.

Front Squat (3010 tempo)
– 3 sets of 5 reps
Rest as needed

– Build to a mod-heavy set of 6 for the day. Rest as needed
– No loss of position.
– RPE 8/10, nothing more!

C.

6 Rounds for Time:
5 Devil's Presses
30 Double-Unders
Time Cap: 10 minutes

– Select challenging load for DB devil press. 5 reps must be completed as an UB set every time.

D. Alternating Sets: Dumbbell Box Step Down, Single Leg GHD Back Extension

3 sets, for quality, of:
D1. 8 Dumbbell Box Step Downs 24/20 inches– Lateral on a box
– Tap heel gently to the floor
– @3011
D2. 6-8 Single Leg GHD Back Extensions (2011 tempo)

E. Alternating Sets: Standing Straight Arm Landmine Rotation, Side Plank Pulse

3 sets, for quality, of:
E1. 10-12 Standing Straight Arm Landmine RotationsE2. 12-15 Side Plank Pulses– Pause at top

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