March 15, 2019 – Strength & Conditioning Programme

March 15, 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. Power Clean + Hang Power Clean + Push Press 3 x 3

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

Build to a moderate load of the complex:

1 complex = 3 rounds of:
x1 power clean
x1 hang power clean
x1 pushpress

– Try to complete all reps as TnG. Goal is EFFICIENCY and MOVEMENT QUALITY
– if you have been exposed to jerks in BB club, can perform any form of Shoulder to overhead instead of push press (athletes choice)
– Can keep load light if doing the open tomorrow– If the Open workout has been released by the time you train, you can modify C to include movement in the Open workout (low volume, technique touches).

B. 16 minute EMOM of Rowing, Single Arm Dumbbell Push Presses, Single-Arm Dumbbell Overhead Carries, and more

Every 1 minute for 16 minutes (4 rounds):
Minute 1
Row for 45 seconds
Minute 2
5 Single Arm Dumbbell Push Presses
Single-Arm Dumbbell Overhead Carry 50 feet
Minute 3
Assault Bike for 45 seconds
Minute 4
6 Bar Facing Burpees
8 Ring Rows

– Complete press + carry on both arms in the second minute
– Perform ring rows with @2011 tempo
– Row/AB to be performed at a moderately high aerobic pace

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. Power Clean + Hang Power Clean + Shoulder to Overhead 3 x 3

Power Clean + Hang Power Clean + Shoulder to Overhead
– 3 sets of 3 complexes
Rest as needed

Build to a moderate load of the complex:

1 complex = 3 rounds of:
x1 power clean
x1 hang power clean
x1 S20

– Try to complete all reps as TnG. Goal is EFFICIENCY and MOVEMENT QUALITY
– Can keep load light if doing the open tomorrow– If the Open workout has been released by the time you train, you can modify C to include movement in the Open workout (low volume, technique touches).

B. 16 minute EMOM of Rowing, Single Arm Dumbbell Push Presses, Single-Arm Dumbbell Overhead Carries, and more

Every 1 minute for 16 minutes (4 rounds):
Minute 1
Row for 45 seconds
Minute 2
5 Single Arm Dumbbell Push Presses
Single-Arm Dumbbell Overhead Carry 50 feet
Minute 3
Assault Bike for 45 seconds
Minute 4
6 Bar Facing Burpees
8 Ring Rows

– Complete press + carry on both arms in the second minute
– Perform ring rows with @2011 tempo
– Row/AB to be performed at a moderately high aerobic pace

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. Power Clean + Hang Power Clean + Shoulder to Overhead 3 x 3

Power Clean + Hang Power Clean + Shoulder to Overhead
– 3 sets of 3 complexes
Rest as needed

Build to a moderate load of the complex:

1 complex = 3 rounds of:
x1 power clean
x1 hang power clean
x1 S20

– Try to complete all reps as TnG. Goal is EFFICIENCY and MOVEMENT QUALITY
– Can keep load light if doing the open tomorrow– If the Open workout has been released by the time you train, you can modify C to include movement in the Open workout (low volume, technique touches).

B. 16 minute EMOM of Rowing, Single Arm Dumbbell Push Presses, Single-Arm Dumbbell Overhead Carries, and more

Every 1 minute for 16 minutes (4 rounds):
Minute 1
Row for 45 seconds
Minute 2
5 Single Arm Dumbbell Push Presses
Single-Arm Dumbbell Overhead Carry 50 feet
Minute 3
Assault Bike for 45 seconds
Minute 4
6 Bar Facing Burpees
8 Ring Rows

– Complete press + carry on both arms in the second minute
– Perform ring rows with @2011 tempo
– Row/AB to be performed at a moderately high aerobic pace

C. Complete 3 rounds for quality:

Complete 3 rounds for quality:
20-30s side star plank per side
8 tall kneeling banded paloff press per side (2 sec hold with arms extended)
8-12 V-ups
Scoring: Not Scored

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