May 21, 2019 – Strength & Conditioning Programme

May 21, 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

A.

Close Grip Bench Press (30X1 tempo)
– 4 sets of 5 reps
Rest as needed

– Build to a tough set of 5. Rest as needed.
– Last set should feel like an 8/10.
– No fails

B.

Weighted Pull-Up (20X0 tempo)
– 4 sets of 3 reps
Rest as needed

– Build to a tough set 3. Rest as needed.
– If unable to complete 3 reps at BW, then perform 3 x AMRAP-1 @ BW
– Pronated

C.

As Many Rounds and Reps as possible in 5 minutes:
15/12 Calories of Rowing
10/6 Push-Ups

– @85-90% effort
–Rest 3mins–

D.

As Many Rounds and Reps as possible in 5 minutes:
7 Dumbbell Hang Snatches @ 12.5/7.5 kg
9 Burpees

– @85-90% effort
– Dual dumbbell

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

A.

Close Grip Bench Press (30X1 tempo)
– 4 sets of 5 reps
Rest as needed

– Build to a tough set of 5. Rest as needed.
– Last set should feel like an 8/10.
– No fails

B.

Weighted Pull-Up (20X0 tempo)
– 4 sets of 3 reps
Rest as needed

– Build to a tough set 3. Rest as needed.
– If unable to complete 3 reps at BW, then perform 3 x AMRAP-1 @ BW
– Pronated

C.

As Many Rounds and Reps as possible in 5 minutes:
15/12 Calories of Rowing
10/6 Push-Ups

– @85-90% effort
–Rest 3mins–

D.

As Many Rounds and Reps as possible in 5 minutes:
7 Dumbbell Hang Snatches @ 15/10 kg
9 Burpees

– @85-90% effort
– Dual dumbbell

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

A.

Close Grip Bench Press (30X1 tempo)
– 4 sets of 5 reps
Rest as needed

– Build to a tough set of 5. Rest as needed.
– Last set should feel like an 8/10.
– No fails

B.

Weighted Pull-Up (20X0 tempo)
– 4 sets of 3 reps
Rest as needed

– Build to a tough set 3. Rest as needed.
– If unable to complete 3 reps at BW, then perform 3 x AMRAP-1 @ BW
– Pronated

C.

As Many Rounds and Reps as possible in 5 minutes:
15/12 Calories of Rowing
12/8 Push-Ups

– @85-90% effort
–Rest 3mins–

D.

As Many Rounds and Reps as possible in 5 minutes:
7 Dumbbell Hang Snatches @ 17.5/12.5 kg
9 Burpees

– @85-90% effort
– Dual dumbbell

E.

4 Rounds for Time:
20/15 Calories of SkiErg
20 Anchored Sit-Ups
10 Dual Kettlebell Hang Power Cleans @ 24/16 kg

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