June 4, 2019 – Strength & Conditioning Programme

June 4, 2019 – Strength & Conditioning Programme

Fitness

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A. Alternating Sets: Close Grip Bench Press, Weighted Supinated Pull-Up

4 sets, for quality, of:
A1. 4-5 Close Grip Bench Presses (30X1 tempo)– Progress loads from last week
– No fails
A2. 2-3 Weighted Supinated Pull-Ups (20X0 tempo)– Progress loads from last week
– If unable to complete 3 reps @ BW, then perform 4 x 1-2 reps @ BW
– Scored as 3 separate workouts.
– Looking for fast transitions between movemetns. Think of this as a 12 minute workout from a pacing standpoint!

B. 4 minute AMRAP of Rowing and Burpees

As Many Rounds and Reps as possible in 4 minutes:
10 Calories of Rowing
8 Burpees
–Rest 2mins–

C. 4 minute AMRAP of Double-Unders and Dumbbell Hang Snatches

As Many Rounds and Reps as possible in 4 minutes:
30 Double-Unders
7 Dumbbell Hang Snatches @ 15/10 kg

– Dual DB Hang Snatch
–Rest 2mins–

D. 4 minute AMRAP of Rowing and Dumbbell Push Presses

As Many Rounds and Reps as possible in 4 minutes:
10 Calories of Rowing
10 Dumbbell Push Presses @ 15/10 kg

Performance

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A. Alternating Sets: Close Grip Bench Press, Weighted Supinated Pull-Up

4 sets, for quality, of:
A1. 4-5 Close Grip Bench Presses (30X1 tempo)– Progress loads from last week
– No fails
A2. 2-3 Weighted Supinated Pull-Ups (20X0 tempo)– Progress loads from last week
– If unable to complete 3 reps @ BW, then perform 4 x 1-2 reps @ BW
– Scored as 3 separate workouts.
– Looking for fast transitions between movemetns. Think of this as a 12 minute workout from a pacing standpoint!

B. 4 minute AMRAP of Rowing and Burpees

As Many Rounds and Reps as possible in 4 minutes:
10 Calories of Rowing
8 Burpees
–Rest 2mins–

C. 4 minute AMRAP of Double-Unders and Dumbbell Hang Snatches

As Many Rounds and Reps as possible in 4 minutes:
30 Double-Unders
7 Dumbbell Hang Snatches @ 17.5/12.5 kg

– Dual DB Hang Snatch
–Rest 2mins–

D. 4 minute AMRAP of Rowing and Dumbbell Push Presses

As Many Rounds and Reps as possible in 4 minutes:
10 Calories of Rowing
10 Dumbbell Push Presses @ 15/10 kg

Competitor

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A. Alternating Sets: Close Grip Bench Press, Weighted Supinated Pull-Up

4 sets, for quality, of:
A1. 4-5 Close Grip Bench Presses (30X1 tempo)– Progress loads from last week
– No fails
A2. 2-3 Weighted Supinated Pull-Ups (20X0 tempo)– Progress loads from last week
– If unable to complete 3 reps @ BW, then perform 4 x 1-2 reps @ BW
– Scored as 3 separate workouts.
– Looking for fast transitions between movemetns. Think of this as a 12 minute workout from a pacing standpoint!

B. 4 minute AMRAP of Rowing and Burpees

As Many Rounds and Reps as possible in 4 minutes:
10 Calories of Rowing
8 Burpees
–Rest 2mins–

C. 4 minute AMRAP of Double-Unders and Dumbbell Hang Snatches

As Many Rounds and Reps as possible in 4 minutes:
30 Double-Unders
7 Dumbbell Hang Snatches @ 20/15 kg

– Dual DB Hang Snatch
–Rest 2mins–

D. 4 minute AMRAP of Rowing and Dumbbell Push Presses

As Many Rounds and Reps as possible in 4 minutes:
10 Calories of Rowing
10 Dumbbell Push Presses @ 20/15 kg

E. 4 Rounds For Time of GHD Hip Extensions, Anchored Sit-Ups, and Dual Kettlebell Front Rack Carries

4 Rounds for Time:
20 GHD Hip Extensions
20 Anchored Sit-Ups
Dual Kettlebell Front Rack Carry 100 feet @ 28/20 kg

– Can add load to GHD hip extensions.
– Only looking for hip flexion, no spinal flexion
– Load with DB on chest, under your chin
– Hip extensions should be completed unbroken

View on WodUp

Leave a Comment