June 28, 2019 – Strength & Conditioning Programme

June 28, 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 2 minute for 8 minutes (4 rounds):
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overheads

– Must be completed as an unbroken complex. Building to a challenging load with good form.
– No fails!

B.

Every 90 seconds, for 6 minutes (4 sets):
6 Front Squats (3010 tempo)

– All sets @ 80-85% of last weeks tough set of 6
– No loss of position
– Take to RPE 7/10

C.

As Many Rounds and Reps as possible in 7 minutes:
7 Barbell Thrusters @ 30/20 kg
7 Hanging Knee Raises

– Pick an apporpriate pacing strategy that ensures minimal drop off time per round

Performance

Warm Up

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 2 minute for 8 minutes (4 rounds):
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overheads

– Must be completed as an unbroken complex. Building to a challenging load with good form.
– No fails!

B.

Every 90 seconds, for 6 minutes (4 sets):
5 Front Squats (3010 tempo)

– All sets @ 80-85% of last weeks tough set of 5
– No loss of position
– Take to RPE 7/10

C.

As Many Rounds and Reps as possible in 7 minutes:
7 Barbell Thrusters @ 35/25 kg
7/5 Chest-to-Bar Pull-Ups

– Pick an apporpriate pacing strategy that ensures minimal drop off time per round

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 2 minute for 8 minutes (4 rounds):
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overheads

– Must be completed as an unbroken complex. Building to a challenging load with good form.
– No fails!

B.

Every 90 seconds, for 6 minutes (4 sets):
5 Front Squats (3010 tempo)

– All sets @ 80-85% of last weeks tough set of 5
– No loss of position
– Take to RPE 7/10

C.

As Many Rounds and Reps as possible in 7 minutes:
7 Barbell Thrusters @ 43/35 kg
7/5 Chest-to-Bar Pull-Ups

– Pick an apporpriate pacing strategy that ensures minimal drop off time per round

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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