May 10, 2019 – Strength & Conditioning Programme

May 10, 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. Squat Clean 8 x 1.1

Every 1 minute, for 8 minutes (8 sets):
1.1 Squat Cleans

– Not TnG reps.
– Build to a tough double for the day

B. Clean Grip Deadlift 3 x 6

Clean Grip Deadlift (3211 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– This should replicate a regular deadlift, not a clean style deadlift
– No pauses this week. Not TnG, pause 2 sec on the ground
– At mod-heavy across

C.

21-18-15-9 Reps for Time:
Burpee to Plate
Wall Ball Shots @ 8/4 kg
Dumbbell Hang Power Clean @ 17.5/10 kg
Time Cap: 10 minutes

– Movement quality should be perfect throughout entire piece.
– PUSH THE PACE in the last round here.

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. Squat Clean 8 x 1.1

Every 1 minute, for 8 minutes (8 sets):
1.1 Squat Cleans

– Not TnG reps.
– Build to a tough double for the day

B. Clean Grip Deadlift 3 x 5

Clean Grip Deadlift (3211 tempo)
– 3 sets of 5 reps
Rest 2 minutes between sets

– This should replicate a regular deadlift, not a clean style deadlift
– No pauses this week. Not TnG, pause 2 sec on the ground
– At mod-heavy across

C.

21-18-15-9 Reps for Time:
Burpee to Plate
Wall Ball Shots @ 20/14 lbs
Dumbbell Hang Power Clean @ 20/12.5 kg
Time Cap: 10 minutes

– Movement quality should be perfect throughout entire piece.
– PUSH THE PACE in the last round here.

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. Squat Clean 8 x 1.1

Every 1 minute, for 8 minutes (8 sets):
1.1 Squat Cleans

– Not TnG reps.
– Build to a tough double for the day

B. Clean Grip Deadlift 3 x 5

Clean Grip Deadlift (3211 tempo)
– 3 sets of 5 reps
Rest 2 minutes between sets

– This should replicate a regular deadlift, not a clean style deadlift
– No pauses this week. Not TnG, pause 2 sec on the ground
– At mod-heavy across

C.

21-18-15-9 Reps for Time:
Burpee to Plate
Wall Ball Shots @ 30/20 lbs
Dumbbell Hang Power Clean @ 22.5/15 kg
Time Cap: 10 minutes

– Movement quality should be perfect throughout entire piece.
– PUSH THE PACE in the last round here.

D. Accessory:

Accessory:
A1. 1/2 kneeling single arm landmine press (3010) 3 x 6-8. Rest 45-60s
A2. 2 arm KB bent over row (3011) 3 x 8-10. Rest 45-60s
B1. Ab wheel rollouts 3 x 6-8. Rest 30s
B2. Prone chest supported 2 arm DB rear delt flies (3010) 3 x 10-12. Rest 30s
Scoring: Not Scored

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