June 24, 2019 – Strength & Conditioning Programme

June 24, 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. 2 Hang Power Cleans + 2 Push Presses 5 x 1

Every 90 seconds, for 7:30 (5 sets):
2 Hang Power Cleans + 2 Push Presses

– @mod-heavy across (increase from last week), looking for technically sound reps. RPE 7/10 max.
– Not TnG, but don't put the bar down between reps. Can build load
– Hang cleans from above knee

B. Clean Grip Deadlift 3 x 6

Clean Grip Deadlift
– 3 sets of 6 reps
Rest 90 seconds between sets

– Lower to 'hover/float' each rep only. Bar to come 1-2 inches from floor
– This is to replicate the CLEAN. Feet in clean set up, eyes up, chest & lats engaged.
– @mod-heavy across. No loss of form / position – increase from last week

C. 12 minute EMOM of Kettlebell Front Rack Step-Ups, Romanian Deadlifts, Weighted Sit-Ups, and Assault Bike

Every 1 minute for 12 minutes (3 rounds):
Minute 1
12-14 Kettlebell Front Rack Step-Ups 24/20 inches
Minute 2
8-10 Romanian Deadlifts
Minute 3
15 Weighted Sit-Ups
Minute 4
Assault Bike for 45 seconds

– Can build loads slightly
– Box height based on feel. Minimal use of back leg
– Anchor feet on rig for weigthed situps, DB across chest. Control tempo down to floor.
– 45secs 'active recovery' on AB

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. 2 Hang Power Cleans + 2 Split Jerks 5 x 1

Every 90 seconds, for 7:30 (5 sets):
2 Hang Power Cleans + 2 Split Jerks

– @mod-heavy across (increase from last week), looking for technically sound reps. RPE 7/10 max.
– Not TnG, but don't put the bar down between reps. Can build load
– Hang cleans from above knee

B. Clean Grip Deadlift 3 x 5

Clean Grip Deadlift
– 3 sets of 5 reps
Rest 90 seconds between sets

– Lower to 'hover/float' each rep only. Bar to come 1-2 inches from floor
– This is to replicate the CLEAN. Feet in clean set up, eyes up, chest & lats engaged.
– @ 95-105% of clean 1RM. No loss of form / position

C. 12 minute EMOM of Kettlebell Front Rack Step-Ups, Romanian Deadlifts, Weighted Sit-Ups, and Assault Bike

Every 1 minute for 12 minutes (3 rounds):
Minute 1
12-14 Kettlebell Front Rack Step-Ups 24/20 inches
Minute 2
8-10 Romanian Deadlifts
Minute 3
15 Weighted Sit-Ups
Minute 4
Assault Bike for 45 seconds

– Can build loads slightly
– Box height based on feel. Minimal use of back leg
– Romanian deadlift @ 45-55% of Deadlift 1RM
– Anchor feet on rig for weigthed situps, DB across chest. Control tempo down to floor.
– 45secs 'active recovery' on AB

Competitor

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. 2 Hang Power Cleans + 2 Split Jerks 5 x 1

Every 90 seconds, for 7:30 (5 sets):
2 Hang Power Cleans + 2 Split Jerks

– @mod-heavy across (increase from last week), looking for technically sound reps. RPE 7/10 max.
– Not TnG, but don't put the bar down between reps. Can build load
– Hang cleans from above knee

B. Clean Grip Deadlift 3 x 5

Clean Grip Deadlift
– 3 sets of 5 reps
Rest 90 seconds between sets

– Lower to 'hover/float' each rep only. Bar to come 1-2 inches from floor
– This is to replicate the CLEAN. Feet in clean set up, eyes up, chest & lats engaged.
– @ 95-105% of clean 1RM. No loss of form / position

C. 12 minute EMOM of Kettlebell Front Rack Step-Ups, Romanian Deadlifts, Weighted Sit-Ups, and Assault Bike

Every 1 minute for 12 minutes (3 rounds):
Minute 1
12-14 Kettlebell Front Rack Step-Ups 24/20 inches
Minute 2
8-10 Romanian Deadlifts
Minute 3
15 Weighted Sit-Ups
Minute 4
Assault Bike for 45 seconds

– Can build loads slightly
– Box height based on feel. Minimal use of back leg
– Romanian deadlift @ 45-55% of Deadlift 1RM
– Anchor feet on rig for weigthed situps, DB across chest. Control tempo down to floor.
– 45secs 'active recovery' on AB

D. Alternating Sets: Strict Handstand Push-Up, Suspended Hamstring Curl

3 sets of:
D1. Max Strict Handstand Push-Ups– 4 x 80-85% of last week's AMRAPRest 1 minuteD2. 5-6 Suspended Hamstring Curls (3011 tempo)– Can progress to doing this with a single leg if comfortable with two legsRest 1 minute

E. Alternating Sets: GHD Weighted Hip Extension, Vertical Straight Leg Raise

3 sets of:
E1. 12-15 GHD Weighted Hip Extensions (2011 tempo)– Load with barbell on back of neckRest 1 minuteE2. 6-8 Vertical Straight Leg Raises (3112 tempo)– Use stall bar if available
– Keep legs straight throughout
– Pause 2secs at top
Rest 1 minute

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