June 3, 2019 – Strength & Conditioning Programme

June 3, 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.

Every 90 seconds, for 7:30 (5 sets):
3 Split Jerks

– Hold 2 sec in the catch of each rep before recovering
– NOT ALTERNATING LEGS THIS WEEK.
– Hold 2 sec in the catch of each rep before recovering
– Starting @ 50-60% of 1RM, and doing a slow build across

B.

Back Squat (30X1 tempo)
– Set 1 – 8-10 reps
– Set 2 – 6-8 reps
– Set 3 – 4-6 reps
Rest 2 minutes between sets

– Increase loads each set.
– Progressing from last week
– No loss of position. Last rep should be an 8/10 MAX in each set

C. Alternating Sets: Assault Bike, Barbell Thruster, Burpee Box Jump

5 sets, starting a set every 60 seconds, of:
C1. Assault Bike for 20 seconds@90-95% sprintC2. 7 Barbell Thrusters-Select moderate load for Thrusters. Should be able to perform 7 reps without technical breakdown.
Load guide:
Men: 25-45kg
Women: 20-30kg
C3. 6-8 Burpee Box Jumps 24/20 inches

Performance

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.

Every 90 seconds, for 7:30 (5 sets):
3 Split Jerks

– Hold 2 sec in the catch of each rep before recovering
– NOT ALTERNATING LEGS THIS WEEK.
– Hold 2 sec in the catch of each rep before recovering
– Starting @ 50-60% of 1RM, and doing a slow build across

B.

Back Squat (30X1 tempo)
– Set 1 – Max reps @ 75%
– Set 2 – Max reps @ 80%
– Set 3 – Max reps @ 85%
Rest 2 minutes between sets

– Indication of expected reps per set:
75% = 6-10 reps
80% = 4-8 reps
85% = 2-6 reps

– Progressing from last week
– No loss of position. Last rep should be an 8/10 MAX each set
– AMRAP (-1) – this means terminate set BEFORE movement is/position is sacrificed

C. Alternating Sets: Assault Bike, Barbell Thruster, Burpee Box Jump

5 sets, starting a set every 60 seconds, of:
C1. Assault Bike for 20 seconds@90-95% sprintC2. 7 Barbell Thrusters-Select moderate load for Thrusters. Should be able to perform 7 reps without technical breakdown.
Load guide:
Men: 43-61kg
Women: 30-43kg
C3. 6-8 Burpee Box Jumps 24/20 inches

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.

Every 90 seconds, for 7:30 (5 sets):
3 Split Jerks

– Hold 2 sec in the catch of each rep before recovering
– NOT ALTERNATING LEGS THIS WEEK.
– Hold 2 sec in the catch of each rep before recovering
– Starting @ 50-60% of 1RM, and doing a slow build across

B.

Back Squat (30X1 tempo)
– Set 1 – Max reps @ 75%
– Set 2 – Max reps @ 80%
– Set 3 – Max reps @ 85%
Rest 2 minutes between sets

– Indication of expected reps per set:
75% = 6-10 reps
80% = 4-8 reps
85% = 2-6 reps

– Progressing from last week
– No loss of position. Last rep should be an 8/10 MAX each set
– AMRAP (-1) – this means terminate set BEFORE movement is/position is sacrificed

C. Alternating Sets: Assault Bike, Barbell Thruster, Burpee Box Jump

5 sets, starting a set every 60 seconds, of:
C1. Assault Bike for 20 seconds@90-95% sprintC2. 7 Barbell Thrusters-Select moderate load for Thrusters. Should be able to perform 7 reps without technical breakdown.
Load guide:
Men: 43-61kg
Women: 30-43kg
C3. 6-8 Burpee Box Jumps 24/20 inches

D.

Muscle-up complex:
EMOM 9 mins:
1-3: 8 long and tight beat swings
4-6: 5-6 hips to rings
7-8: 2-5 muscle-ups

Scoring: Not Scored

– Focus on staying LONG and TIGHT throughout.
– Put a towel between your feet to help with this.
– Film and review your sets.

E.

Single Arm Kettlebell Overhead Press
– 3 sets of 6 reps
Rest as needed

– After you complete the 6th rep on one arm, immediately complete a 100ft OH carry with the KB overhead

F.

F
F1. Modified GHD harop curl 3 x 8-10 (3111)
F2. Feet elevated false grip ring row (2111) 3 x 8
Scoring: Not Scored

– Modified GHD Harop Curl – https://www.youtube.com/watch?v=dNDvAnpqgpk

View on WodUp

Leave a Comment