March 26, 2019 – Strength & Conditioning Programme

March 26, 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

A.

Front Squat (3331 tempo)
– 3 sets of 6 reps
Rest 90 seconds between sets

– Light/Mod across.
– The goal here is to maintain PERFECT mechanics throughout the entire movement.
– Put your ego aside

B.

Romanian Deadlift (3211 tempo)
– 3 sets of 8 reps
Rest 2 minutes between sets

– Mod load across
– Positional focus

C. Alternating Sets: Shoulder Press, Strict Pull-Up

3 sets, starting a set every 60 seconds, of:
C1. 7-8 Shoulder Presses (21X1 tempo)– Strict press start from the floor. Light/Moderate load, goal is to hit 7-8 reps across
– Pullups, use a band if you can't complete at least 8 reps. The goal is to accumulate VOLUME here!
C2. 8-10 Strict Pull-Ups (3010 tempo)

D.

Perform as many reps in 5 minutes of:
Strict Toes to Bar

– Apply tempo to the downward portion of the rep across. No swing
– Scale to knee raise
– Initiate the rep by engaging the lats, arms stay straight throughout
– Must complete this is unbroken sets of 2-4 reps! No singles

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

A.

Front Squat (3331 tempo)
– 3 sets of 6 reps
Rest 90 seconds between sets

– Light/Mod across.
– The goal here is to maintain PERFECT mechanics throughout the entire movement.
– Put your ego aside

B.

Romanian Deadlift (3211 tempo)
– 3 sets of 8 reps
Rest 2 minutes between sets

– Mod load across
– Positional focus

C. Alternating Sets: Shoulder Press, Strict Pull-Up

3 sets, starting a set every 60 seconds, of:
C1. 7-8 Shoulder Presses (21X1 tempo)– Strict press start from the floor. Light/Moderate load, goal is to hit 7-8 reps across
– Pullups, use a band if you can't complete at least 8 reps. The goal is to accumulate VOLUME here!
C2. 8-10 Strict Pull-Ups (3010 tempo)

D.

Perform as many reps in 5 minutes of:
Strict Toes to Bar

– Apply tempo to the downward portion of the rep across. No swing
– Scale to knee raise
– Initiate the rep by engaging the lats, arms stay straight throughout
– Must complete this is unbroken sets of 2-4 reps! No singles

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

A.

Front Squat (3331 tempo)
– 3 sets of 6 reps
Rest 90 seconds between sets

– Light/Mod across.
– The goal here is to maintain PERFECT mechanics throughout the entire movement.
– Put your ego aside

B.

Romanian Deadlift (3211 tempo)
– 3 sets of 8 reps
Rest 2 minutes between sets

– Mod load across
– Positional focus

C. Alternating Sets: Shoulder Press, Strict Pull-Up

3 sets, starting a set every 60 seconds, of:
C1. 7-8 Shoulder Presses (21X1 tempo)– Strict press start from the floor. Light/Moderate load, goal is to hit 7-8 reps across
– Pullups, use a band if you can't complete at least 8 reps. The goal is to accumulate VOLUME here!
C2. 8-10 Strict Pull-Ups (3010 tempo)

D.

Perform as many reps in 5 minutes of:
Strict Toes to Bar

– Apply tempo to the downward portion of the rep across. No swing
– Scale to knee raise
– Initiate the rep by engaging the lats, arms stay straight throughout
– Must complete this is unbroken sets of 2-4 reps! No singles

E.

Accessory:
A1. Lying Olympic ring hamstring curl (31X1) 3 x 6-8
A2. 45 degree incline single arm DB press (3010) 3 x 8-10 per arm
A3. False grip chest to ring isometric hold 3 x 30s.
Rest 15-30s between movements
Scoring: Not Scored

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