March 8, 2019 – Strength & Conditioning Programme

March 8, 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 4

Hang Power Clean
– 3 sets of 4 reps
Rest as needed

– Stimulative load. TnG reps. Focus on TnG efficiency. Load based on feel.

B. Front Squat 3 x 6-8

Front Squat (20X2 tempo)
– 3 sets of 6-8 reps
Rest as needed

Men: 3 x 6
Women: 3 x 8

– Stimulative load
– If doing the Open tomorrow, keep load moderate, and focus on controlled eccentric, fast concentric whilst maintain good mechanics / positions
– Select DB loads and cyclical intensity based on feel.

C.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
8-16 Dumbbell One-Arm Overhead Walking Lunge Steps @ 17.5/10 kg
8-16 Dumbbell One-Arm Box Step-Ups 24/20 inches @ 17.5/10 kg
Minute 2
Row for 40 seconds
Minute 3
6 One Arm Russian Kettlebell Swings
3-5 Strict Pull-Ups
Minute 4
Assault Bike for 40 seconds

– Choose either STEP UPs or LUNGES for the first minute. Can alternate between the two exercises
– Complete 6 reps on each side for the RKBS. Alternate after 6 reps

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

– Stimulative load. TnG reps. Focus on TnG efficiency. Load based on feel.

B. Front Squat 3 x 3-5

Front Squat (20X2 tempo)
– 3 sets of 3-5 reps
Rest as needed

Men: 3 x 3
Women: 3 x 5

– Stimulative load
– If doing the Open tomorrow, keep load moderate, and focus on controlled eccentric, fast concentric whilst maintain good mechanics / positions
– Select DB loads and cyclical intensity based on feel.

C.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
8-16 Dumbbell One-Arm Overhead Walking Lunge Steps @ 22.5/15 kg
8-16 Dumbbell One-Arm Box Step-Ups 24/20 inches @ 22.5/15 kg
Minute 2
Row for 40 seconds
Minute 3
6 One Arm Russian Kettlebell Swings
3-5 Strict Pull-Ups
Minute 4
Assault Bike for 40 seconds

– Choose either STEP UPs or LUNGES for the first minute. Can alternate between the two exercises
– Complete 6 reps on each side for the RKBS. Alternate after 6 reps

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

– Stimulative load. TnG reps. Focus on TnG efficiency. Load based on feel.

B. Front Squat 3 x 3-5

Front Squat (20X2 tempo)
– 3 sets of 3-5 reps
Rest as needed

Men: 3 x 3
Women: 3 x 5

– Stimulative load
– If doing the Open tomorrow, keep load moderate, and focus on controlled eccentric, fast concentric whilst maintain good mechanics / positions
– Select DB loads and cyclical intensity based on feel.

C.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
8-16 Dumbbell One-Arm Overhead Walking Lunge Steps @ 22.5/15 kg
8-16 Dumbbell One-Arm Box Step-Ups 24/20 inches @ 22.5/15 kg
Minute 2
Row for 40 seconds
Minute 3
6 One Arm Russian Kettlebell Swings
3-5 Strict Pull-Ups
Minute 4
Assault Bike for 40 seconds

– Choose either STEP UPs or LUNGES for the first minute. Can alternate between the two exercises
– Complete 6 reps on each side for the RKBS. Alternate after 6 reps

D. Trunk Support

Trunk Support
Complete 3 rounds for quality:
8-10 side plank banded row – https://www.youtube.com/watch?v=C1xy_G1hQqw
45s GHD sorenson hold
15-20s hanging L-sit hold (bent knees -> straighten legs)
Scoring: Not Scored

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