May 17, 2019 – Strength & Conditioning Programme

May 17, 2019 – Strength & Conditioning Programme

Fitness

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.

1 Squat Clean + 4 Front Squats
– 4 sets of
Rest as needed

– Build to a mod-heavy set
– Pause 1 sec in the bottom of ALL REPS. Looking for perfect positions thorughoiut all reps

B.

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
– Build to a tough set

C.

5 Rounds for Time:
6 Deadlifts
10 Dual Dumbbell Front Squats @ 17.5/10 kg
12/8 Hand Release Push-Ups
Time Cap: 12 minutes

– Deadlift load @ 80-90% of B. Perform with tempo, TnG reps
– Movement quality should be perfect throughout entire piece.

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.

1 Squat Clean + 4 Front Squats
– 4 sets of
Rest as needed

– Build to a mod-heavy set
– Pause 1 sec in the bottom of ALL REPS. Looking for perfect positions thorughoiut all reps

B.

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
– Build to a tough set

C.

5 Rounds for Time:
6 Deadlifts
10 Dual Dumbbell Front Squats @ 20/12.5 kg
12/8 Hand Release Push-Ups
Time Cap: 12 minutes

– Deadlift load @ 60% of B. Perform with tempo, TnG reps
– Movement quality should be perfect throughout entire piece.

Competitor

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.

1 Squat Clean + 4 Front Squats
– 4 sets of
Rest as needed

– Build to a mod-heavy set
– Pause 1 sec in the bottom of ALL REPS. Looking for perfect positions thorughoiut all reps

B.

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
– Build to a tough set

C.

5 Rounds for Time:
6 Deadlifts
10 Dual Dumbbell Front Squats @ 22.5/15 kg
12 Hand Release Push-Ups
Time Cap: 12 minutes

– Deadlift load @ 60% of B. Perform with tempo, TnG reps
– Movement quality should be perfect throughout entire piece.

D. Alternating Sets: Landmine Single-Arm Press, Landmine Single-Arm Row

3 sets of:
D1. 6-8 Landmine Single-Arm Presses (3010 tempo)– Complete in a half kneeling positionRest 1 minuteD2. 6-8 Landmine Single-Arm Rows (3011 tempo)Rest 1 minute

E. Alternating Sets: Barbell Rollout, Dumbbell Reverse Fly

3 sets of:
E1. 6-8 Barbell RolloutsRest 30 secondsE2. 10-12 Dumbbell Reverse Flies (3010 tempo)– Bench supported on a slight inclineRest 30 seconds

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