June 7, 2019 – Strength & Conditioning Programme

June 7, 2019 – Strength & Conditioning Programme

Fitness

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. Squat Clean 6 x 1.1

Every 1 minute, for 6 minutes (6 sets):
1.1 Squat Cleans

– All sets @ slightly heavier than last week. Can build through the sets.
– Increase load across from last week
– Not TnG
– Looking for perfect positions thorughout all reps

B.

Sumo Deadlift (3111 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– This should replicate a regular deadlift, using a snatch grip
– Build to a tough set with perfect form

C. For Time: Wall Ball Shots, Hang Power Cleans, Hanging Knee Raises, and Power Cleans

For Time:
30 Wall Ball Shots @ 8/4 kg
20 Hang Power Cleans @ 40/25 kg
30 Hanging Knee Raises
20 Power Cleans @ 40/25 kg
30 Wall Ball Shots @ 8/4 kg
Time Cap: 11 minutes

– Pace your chippers based around your weakest movement.
– Start smooth, finish strong!

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. Squat Clean 6 x 1.1

Every 1 minute, for 6 minutes (6 sets):
1.1 Squat Cleans

– All sets@ 75-85%. Can build through the sets. Increase load across from last week
– Not TnG
– Looking for perfect positions thorughout all reps

B.

Sumo Deadlift (3111 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– This should replicate a regular deadlift, in a sumo stance. Gut brace, head neutral, knees tracking toes
– Build to a tought set of 6 with perfect form

C. For Time: Wall Ball Shots, Hang Power Cleans, Toes to Bars, and Power Cleans

For Time:
30 Wall Ball Shots @ 20/14 lbs
20 Hang Power Cleans @ 52/35 kg
30/20 Toes to Bars
20 Power Cleans @ 52/35 kg
30 Wall Ball Shots @ 20/14 lbs
Time Cap: 11 minutes

– Pace your chippers based around your weakest movement.
– Start smooth, finish strong!

Competitor

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. Squat Clean 6 x 1.1

Every 1 minute, for 6 minutes (6 sets):
1.1 Squat Cleans

– All sets@ 75-85%. Can build through the sets. Increase load across from last week
– Not TnG
– Looking for perfect positions thorughout all reps

B.

Sumo Deadlift (3111 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– This should replicate a regular deadlift, in a sumo stance. Gut brace, head neutral, knees tracking toes
– Build to a tought set of 6 with perfect form

C. For Time: Wall Ball Shots, Hang Power Cleans, Toes to Bars, and Power Cleans

For Time:
30 Wall Ball Shots @ 20/14 lbs
20 Hang Power Cleans @ 61/43 kg
30/20 Toes to Bars
20 Power Cleans @ 61/43 kg
30 Wall Ball Shots @ 20/14 lbs
Time Cap: 11 minutes

– Pace your chippers based around your weakest movement.
– Start smooth, finish strong!

D. Alternating Sets: GHD Hip Extension, Shoulder Press

3 sets, for quality, of:
D1. 10-12 GHD Hip Extensions– GHD hip extension with rotation at top (squeeze at top, arch back slightly)
– Add load to chest
D2. 6 Shoulder Presses (3111 tempo)– Complete sitting cross legged on the floor
– Jerk grip
– From front rack this week

E. Alternating Sets: Shrimp Squat, Bulgarian Ring Row

3 sets, for quality, of:
E1. 5-6 Shrimp Squats (3010 tempo)– Weight with dual KB in front rack if possibleE2. 10-12 Bulgarian Ring Rows (2011 tempo)

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