March 18, 2019 – Strength & Conditioning Programme

March 18, 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.

Front Squat (20X0 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– Mod-heavy load across (RPE 7/10 max)
– No loss of position throughout

B.

Clean Grip Deadlift
– 3 sets of 6 reps
Rest 2 minutes between sets

– TnG reps
– Mod-heavy load across (RPE 6/10 max)
– No loss of position throughout

C.

Every 3 minute for 9 minutes (3 rounds):
20/15 Calories of Rowing
12 Dumbbell Deadlifts @ 17.5/10 kg
9 Dumbbell Hang Power Cleans @ 17.5/10 kg
6 Dual Dumbbell Front Squats @ 17.5/10 kg

– Goal is to complete the DB complex unbroken
– Try to maintain same pace across all sets
– Hold a mod to mod-high aerobic pace on the row

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.

Front Squat (20X0 tempo)
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest 2 minutes between sets

– Take slightly bigger weight jumps here
– Build to a mod heavy set of 3

B.

Clean Grip Deadlift
– 3 sets of 5 reps
Rest 2 minutes between sets

– TnG reps
– Mod-heavy load across (RPE 6/10 max)
– No loss of position throughout

C.

Every 3 minute for 9 minutes (3 rounds):
20/15 Calories of Rowing
12 Dumbbell Deadlifts @ 22.5/15 kg
9 Dumbbell Hang Power Cleans @ 22.5/15 kg
6 Dual Dumbbell Front Squats @ 22.5/15 kg

– Goal is to complete the DB complex unbroken
– Try to maintain same pace across all sets
– Hold a mod to mod-high aerobic pace on the row

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.

Front Squat (20X0 tempo)
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest 2 minutes between sets

– Take slightly bigger weight jumps here
– Build to a mod heavy set of 3

B.

Clean Grip Deadlift
– 3 sets of 5 reps
Rest 2 minutes between sets

– TnG reps
– Mod-heavy load across (RPE 6/10 max)
– No loss of position throughout

C.

Every 3 minute for 9 minutes (3 rounds):
20/15 Calories of Rowing
12 Dumbbell Deadlifts @ 22.5/15 kg
9 Dumbbell Hang Power Cleans @ 22.5/15 kg
6 Dual Dumbbell Front Squats @ 22.5/15 kg

– Goal is to complete the DB complex unbroken
– Try to maintain same pace across all sets
– Hold a mod to mod-high aerobic pace on the row

D.

Accessory:
A1. False grip ring row isometric hold 3 x 30s
A2. Wall facing HSH 3 x AMSAP-5s
B. Single leg GHD sorenson hold (2012) 3 x 20-30s per leg
C. D-ball hold – Accumulate 2-3 mins @ heavy load (more than last week)
Scoring: Not Scored

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