March 19, 2019 – Strength & Conditioning Programme

March 19, 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

Today's stimulus: Giving athletes touches on reamining movements yet to come up in the Open mixed with some that we have already had. All 3 piece should be completed as aerobically as possible. Focus on MOVING WELL and MOVING EFFICIENTLY, even if this means taking the load down from what is prescribed. We should not be 'falling on our backs' at the end of each piece here. Try to maintain a RPE (rate of perceived exertion) of 7-8 out of 10.

A. Alternating Sets: Weighted Strict Chest-to-Bar Supinated Pull-Up, Half Kneeling One Arm Press

3 sets of:
A1. 3 Weighted Strict Chest-to-Bar Supinated Pull-Ups (20X1 tempo)Rest 1 minuteA2. 6-8 Half Kneeling One Arm Presses (3010 tempo)– Weighted pullups OR eccentrics (3 x 2-3 eccentrics)
– Mod-heavy load for overhead press across
Rest 1 minute

B.

3 Rounds for Time:
12 Jumping Chest-to-Bar Pull-Ups
20/15 Hand Release Push-Ups
20 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
15 Box Jump Overs 24/20 inches
Rest 2 minutes between each round


– Smart breaks from the start. All rounds should be same time if possible
– Jumping CTB pullups. These do not have to be done unbroken. Pick a rep scheme (6-12 reps) and stick to it. Set your head 6 inches below the bar

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

Today's stimulus: Giving athletes touches on reamining movements yet to come up in the Open mixed with some that we have already had. All 3 piece should be completed as aerobically as possible. Focus on MOVING WELL and MOVING EFFICIENTLY, even if this means taking the load down from what is prescribed. We should not be 'falling on our backs' at the end of each piece here. Try to maintain a RPE (rate of perceived exertion) of 7-8 out of 10.

A. Alternating Sets: Weighted Strict Chest-to-Bar Supinated Pull-Up, Half Kneeling One Arm Press

3 sets of:
A1. 3 Weighted Strict Chest-to-Bar Supinated Pull-Ups (20X1 tempo)Rest 1 minuteA2. 6-8 Half Kneeling One Arm Presses (3010 tempo)– Weighted pullups OR eccentrics (3 x 2-3 eccentrics)
– Mod-heavy load for overhead press across
Rest 1 minute

B.

3 Rounds for Time:
15 Chest-to-Bar Pull-Ups
20/15 Hand Release Push-Ups
20 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
20 Box Jump Overs 24/20 inches
Rest 2 minutes between each round


– Smart breaks from the start. All rounds should be same time if possible
– CTB pullups. These do not have to be done unbroken. Pick a rep scheme (8-15 reps) and stick to it. Set your head 6 inches below the bar

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

Today's stimulus: Giving athletes touches on reamining movements yet to come up in the Open mixed with some that we have already had. All 3 piece should be completed as aerobically as possible. Focus on MOVING WELL and MOVING EFFICIENTLY, even if this means taking the load down from what is prescribed. We should not be 'falling on our backs' at the end of each piece here. Try to maintain a RPE (rate of perceived exertion) of 7-8 out of 10.

A. Alternating Sets: Weighted Strict Chest-to-Bar Supinated Pull-Up, Half Kneeling One Arm Press

3 sets of:
A1. 3 Weighted Strict Chest-to-Bar Supinated Pull-Ups (20X1 tempo)Rest 1 minuteA2. 6-8 Half Kneeling One Arm Presses (3010 tempo)– Weighted pullups OR eccentrics (3 x 2-3 eccentrics)
– Mod-heavy load for overhead press across
Rest 1 minute

B.

3 Rounds for Time:
20 Chest-to-Bar Pull-Ups
20/15 Hand Release Push-Ups
20 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
20 Box Jump Overs 24/20 inches
Rest 2 minutes between each round


– Smart breaks from the start. All rounds should be same time if possible
– CTB pullups. These do not have to be done unbroken. Pick a rep scheme (10-20 reps) and stick to it. Set your head 6 inches below the bar

C.

Gymnastics conditioning:
Complete 3-4 sets of each, working 30s on, 30s off, rotate between each movement:
Ring support hold (top of dip)
Heavy DB farmers hold
Prone arch hold
Hollow hold / rocks
Scoring: Not Scored

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