March 5, 2019 – Strength & Conditioning Programme

March 5, 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

@sustainable pace

A.

As Many Rounds and Reps as possible in 8 minutes:
2 Wall Walks
8 Hanging Knee Raises
15 Dumbbell Hang Power Cleans @ 17.5/12.5 kg

– Nose + Toes on wall at the top of the wall walk if possible
– Alternating DB Hang Powerclean
–Rest 4mins–@sustainable pace

B.

As Many Rounds and Reps as possible in 8 minutes:
10/7 Push-Ups
12 Dumbbell Hang Snatches @ 17.5/12.5 kg
14 Single Arm Dumbbell Front-Racked Alternating Reverse Lunge Steps @ 17.5/12.5 kg

– 6/6 per arm on DB Hang Snatch (not alternating)
– 7/7 Front Rack Lunges. Swap arms after 7 reps, always alternating legs
–Rest 4mins–@sustainable pace

C.

As Many Rounds and Reps as possible in 8 minutes:
6/3 Supinated Pull-Ups
8 Dumbbell Hang Squat Cleans @ 17.5/12.5 kg
12 Anchored Sit-Ups

– Alternate arms for DB Hang Squat Clean (8 reps total)

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

@sustainable pace

A.

As Many Rounds and Reps as possible in 8 minutes:
7/5 Chest-to-Bar Pull-Ups
7/5 Kipping Handstand Push-Ups
15 Dumbbell Hang Power Cleans @ 22.5/15 kg

– Alternating DB Hang Powerclean
– Be mindful of 'open standards' during kHSPU
–Rest 4mins–@sustainable pace

B.

As Many Rounds and Reps as possible in 8 minutes:
10/7 Push-Ups
12 Dumbbell Hang Snatches @ 22.5/15 kg
14 Single Arm Dumbbell Front-Racked Alternating Reverse Lunge Steps @ 22.5/15 kg

– 6/6 per arm on DB Hang Snatch (not alternating)
– 7/7 Front Rack Lunges. Swap arms after 7 reps, always alternating legs
–Rest 4mins–@sustainable pace

C.

As Many Rounds and Reps as possible in 8 minutes:
6/3 Chest-to-Bar Supinated Pull-Ups
8 Dumbbell Hang Squat Cleans @ 22.5/15 kg
12 Anchored Sit-Ups

– Alternate arms for DB Hang Squat Clean (8 reps total)

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

@sustainable pace

A.

As Many Rounds and Reps as possible in 8 minutes:
9/7 Chest-to-Bar Pull-Ups
9/7 Kipping Handstand Push-Ups
15 Dumbbell Hang Power Cleans @ 22.5/15 kg

– Alternating DB Hang Powerclean
– Be mindful of 'open standards' during kHSPU
–Rest 4mins–@sustainable pace

B.

As Many Rounds and Reps as possible in 8 minutes:
10/8 Push-Ups
12 Dumbbell Hang Snatches @ 22.5/15 kg
14 Single Arm Dumbbell Front-Racked Alternating Reverse Lunge Steps @ 22.5/15 kg

– 6/6 per arm on DB Hang Snatch (not alternating)
– 7/7 Front Rack Lunges. Swap arms after 7 reps, always alternating legs
–Rest 4mins–@sustainable pace

C.

As Many Rounds and Reps as possible in 8 minutes:
6/4 Chest-to-Bar Supinated Pull-Ups
8 Dumbbell Hang Squat Cleans @ 22.5/15 kg
12 Anchored Sit-Ups

– Alternate arms for DB Hang Squat Clean (8 reps total)

D.

4 Rounds for Time:
D-Ball Carry 50 feet
Handstand Walk 25 feet
20 GHD Sit-Ups

– Move with quality,
– Scale HSW distance / movement appropriately

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