March 4, 2019 – Strength & Conditioning Programme

March 4, 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.

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

– Building to a mod-heavy set of 5
– Implement controlled tempo with all reps

B.

Every 1 minute, for 5 minutes (5 sets):
5 Push Presses

– TnG reps
– Start around 70%, building with feel to 90%

C.

Every 2 minute for 10 minutes (5 rounds):
8 Deadlifts
8-12 Dual Dumbbell Shoulder to Overheads
8 Burpee Box Jump-Overs 24/20 inches

– Deadlift loads: 50-80kg / 35-55kg
– DB loads 12.5-22.5 / 7.5 – 15kg
– Burpees facing the box
– Hold high aerobic pace across all sets.
– Sets should be repeatable

Performance

Warm Up

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.

Clean Grip Deadlift
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
Rest 2 minutes between sets

– Building to a mod-heavy set of 3
– Implement controlled tempo with all reps

B.

Every 1 minute, for 5 minutes (5 sets):
3 Push Presses

– TnG reps
– Start around 70%, building with feel to 90%

C.

Every 2 minute for 10 minutes (5 rounds):
8 Deadlifts
8-12 Dual Dumbbell Shoulder to Overheads
8 Burpee Box Jump-Overs 24/20 inches

– Deadlift loads: 84-102kg / 61-70kg
– DB loads 17.5-22.5kg / 10-15kg
– Burpees facing the box
– Hold high aerobic pace across all sets
– Sets should be repeatable

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.

Clean Grip Deadlift
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
Rest 2 minutes between sets

– Building to a mod-heavy set of 3
– Implement controlled tempo with all reps

B.

Every 1 minute, for 5 minutes (5 sets):
3 Push Presses

– TnG reps
– Start around 70%, building with feel to 90%

C.

Every 2 minute for 10 minutes (5 rounds):
8 Deadlifts @ 102/70 kg
8-12 Dual Dumbbell Shoulder to Overheads @ 22.5/15 kg
8 Burpee Box Jump-Overs 24/20 inches

– Burpees facing the box
– Hold high aerobic pace across all sets
– Sets should be repeatable

D.

Accessory:
A1. Long seated 2 arm KB overhead press (21X1) 3 x 6-8
A2. False grip feet elevated ring row (21X1) 3 x 6-8
B1. DB hip loaded single leg glute hip thrust on bench (2012) 3 x 8-10 per leg
B2. KB goblet alt cossack squats 3 x 8 alternating reps
Scoring: Not Scored

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