March 29, 2019 – Strength & Conditioning Programme

March 29, 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. Hang Power Clean 3 x 3

Hang Power Clean
– 3 sets of 3 reps
Rest as needed

– From mid-thigh
– @light/mod load. Technique focus
– Hold catch position for 2 seconds, maximal tension

B. Alternating Sets: Clean Grip Deadlift, Half Kneeling One Arm Press

3 sets of:
B1. 8 Clean Grip Deadlifts (3131 tempo)– Light / mod load across. Focus here is holding and maintaining positionsRest 30 secondsB2. 8 Half Kneeling One Arm Presses (3111 tempo)– Start with weaker arm first.
– @ mod load across. Should have a couple of reps left in the tank
– No rest between arms
Rest 1 minute

C.

8 min AMRAP:
*Begin each round with 20 double unders*
2-4-6-8-10..etc reps of
DB Single arm Hang Snatch @ 17.5/10kg
DB Single arm STOH @ 17.5/10kg
Scoring: Reps (higher is better)

– DB movements are not alternating. Complete reps on one arm before the other
– E.g. 20 DU, 2 DB hang snatch left arm, 2 DB hang snatch right arm, 2 DB STOH left arm, 2 DB STOH right arm, 20 DU, 4…etc
– Scale 20 DU to 40 SU

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. Hang Power Clean 3 x 3

Hang Power Clean
– 3 sets of 3 reps
Rest as needed

– From mid-thigh
– @60-70% PC 1RM. Technique focus
– Hold catch position for 2 seconds, maximal tension

B. Alternating Sets: Clean Grip Deadlift, Half Kneeling One Arm Press

3 sets of:
B1. 8 Clean Grip Deadlifts (3131 tempo)– Light / mod load across. Focus here is holding and maintaining positionsRest 30 secondsB2. 8 Half Kneeling One Arm Presses (3111 tempo)– Start with weaker arm first.
– @ mod load across. Should have a couple of reps left in the tank
– No rest between arms
Rest 1 minute

C.

8 min AMRAP:
*Begin each round with 20 double unders*
2-4-6-8-10..etc reps of
DB Single arm Hang Snatch @ 22.5/15kg
DB Single arm STOH @ 22.5/15kg
Scoring: Reps (higher is better)

– DB movements are not alternating. Complete reps on one arm before the other
– E.g. 20 DU, 2 DB hang snatch left arm, 2 DB hang snatch right arm, 2 DB STOH left arm, 2 DB STOH right arm, 20 DU, 4…etc
– Scale 20 DU to 40 SU

Competitor

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. Hang Power Clean 3 x 3

Hang Power Clean
– 3 sets of 3 reps
Rest as needed

– From mid-thigh
– @60-70% PC 1RM. Technique focus
– Hold catch position for 2 seconds, maximal tension

B. Alternating Sets: Clean Grip Deadlift, Half Kneeling One Arm Press

3 sets of:
B1. 8 Clean Grip Deadlifts (3131 tempo)– Light / mod load across. Focus here is holding and maintaining positionsRest 30 secondsB2. 8 Half Kneeling One Arm Presses (3111 tempo)– Start with weaker arm first.
– @ mod load across. Should have a couple of reps left in the tank
– No rest between arms
Rest 1 minute

C.

8 min AMRAP:
*Begin each round with 20 double unders*
2-4-6-8-10..etc reps of
DB Single arm Hang Snatch @ 22.5/15kg
DB Single arm STOH @ 22.5/15kg
Scoring: Reps (higher is better)

– DB movements are not alternating. Complete reps on one arm before the other
– E.g. 20 DU, 2 DB hang snatch left arm, 2 DB hang snatch right arm, 2 DB STOH left arm, 2 DB STOH right arm, 20 DU, 4…etc
– Scale 20 DU to 40 SU

D. Box Step-Down 3 x 8

Box Step-Down (3011 tempo)
– 3 sets of 8 reps
Rest 30 seconds between sets

E. Alternating Sets: Weighted Bar Dip, Dumbbell Pullover

3 sets of:
E1. 6-8 Weighted Bar Dips (3011 tempo)Rest 30 secondsE2. 8-10 Dumbbell Pullovers (3211 tempo)Rest 1 minute

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