March 11, 2019 – Strength & Conditioning Programme

March 11, 2019 – Strength & Conditioning Programme

Fitness

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.

Power Clean + Push Press
– 3 sets of 1.1.1 complexes
Rest as needed

– Can perform jerk variations if you have been exposed to the movement
– Build to a mod-heavy triple

B.

Every 1 minute, for 5 minutes (5 sets):
5x Hang Power Clean + Push Presses

– Loads @ 60-70% of A
– Barbell cycling practice. All sets UB. Can build slightly here
– Can perform push jerk if you have been exposed to the movement

C.

Clean Grip Deadlift
– 3 sets of 6 reps
Rest as needed

– In 5mins, quickly build to a moderate set of 6 TnG reps

D.

Every 3 minute for 9 minutes (3 rounds):
Row for 30 seconds
12-6 Deadlifts
10 Bar Facing Burpees

– Row @90% aerobic effort
– Short transitions between movements
– Paces per round should be the same
– Deadlift load to increase each set (based on feel). Load indication:
1st set – 12 reps @ 40-45% or LIGHT
2nd set – 9 reps @ 50-55% or MODERATE
3rd set – 6 reps @ 60-65% or MODERATE-HEAVY

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.

Power Clean + Push Press
– 3 sets of 1.1 complexes
Rest as needed

– Any jerk variation allowed
– Build to a mod-heavy double

B.

Every 1 minute, for 5 minutes (5 sets):
5x Hang Power Clean + Push Jerks

– Loads @ 60-70% of A
– Barbell cycling practice. All sets UB. Can build slightly here
– Any jerk variation allowed

C.

Clean Grip Deadlift
– 3 sets of 6 reps
Rest as needed

– In 5mins, quickly build to a moderate set of 6 TnG reps

D.

Every 3 minute for 9 minutes (3 rounds):
Row for 30 seconds
12-6 Deadlifts
10 Bar Facing Burpees

– Row @90% aerobic effort
– Short transitions between movements
– Paces per round should be the same
– Deadlift load to increase each set (based on feel). Load indication:
1st set – 12 reps @ 40-45%
2nd set – 9 reps @ 50-55%
3rd set – 6 reps @ 60-65%

Competitor

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.

Power Clean + Push Press
– 3 sets of 1.1 complexes
Rest as needed

– Any jerk variation allowed
– Build to a mod-heavy double

B.

Every 1 minute, for 5 minutes (5 sets):
5x Hang Power Clean + Push Jerks

– Loads @ 60-70% of A
– Barbell cycling practice. All sets UB. Can build slightly here
– Any jerk variation allowed

C.

Clean Grip Deadlift
– 3 sets of 6 reps
Rest as needed

– In 5mins, quickly build to a moderate set of 6 TnG reps

D.

Every 3 minute for 9 minutes (3 rounds):
Row for 30 seconds
12-6 Deadlifts
10 Bar Facing Burpees

– Row @90% aerobic effort
– Short transitions between movements
– Paces per round should be the same
– Deadlift load to increase each set (based on feel). Load indication:
1st set – 12 reps @ 40-45%
2nd set – 9 reps @ 50-55%
3rd set – 6 reps @ 60-65%

E. Alternating Sets: Barbell Z Press, False Grip Ring Pull-Up

3 sets, for quality, of:
E1. 5-6 Barbell Z Presses (3113 tempo)– 'Long Seated' – legs straight, seated on floor, heels togetherE2. 2-4 False Grip Ring Pull-Ups (21X3 tempo)– Pause 3secs on chest/sternum
– Stay hollow

F.

Single leg GHD sorenson hold
3 x 20-30s per legScoring: Not Scored

G.

D-Ball Hold for 3 minutes

– Accumulate 3mins worth of holding
– Body locked 'tight'
– Avoid bending knees/hunching/leaning back

View on WodUp

Leave a Comment