May 27, 2019 – Strength & Conditioning Programme

May 27, 2019 – Strength & Conditioning Programme

Fitness

A1. PVC tricep / lat insertion stretch on bench 2 x 30. https://www.youtube.com/watch?v=xV9Z7q4eeCI
A2. DB/KB overhead partial squat thoracic overhead press 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=bDybuz9wIDQ
A3. Supine weighted PVC overhead stretch with ribcage lock down 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=tgvH6ZhujIs
B. 1/2 kneeling frog rock with leg lateral 1-2 x 10 rocks. https://www.youtube.com/watch?v=_SWacmsLZNQ
C. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

D. Ido squat routine – 1 cycle. https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s

A. Split Jerk 4 x 4

Split Jerk
– 4 sets of 4 reps
Rest 90 seconds between sets

– Alternate legs each rep
– Hold 2 sec in the catch of each rep before recovering
– Mod load across – increase from last week

B.

Back Squat (30X1 tempo)
– Set 1 – Max reps @ 73%
– Set 2 – Max reps @ 78%
– Set 3 – Max reps @ 83%
Rest 2 minutes between sets

– Progressing from last week
– No loss of position. Last rep of each set should be an 8/10 MAX (AMRAP(-1))

C. Alternating Sets: Assault Bike, 4 Power Cleans + 3 Hang Power Cleans + 2 Barbell Thrusters, Box Jump

5 sets, starting a set every 60 seconds, of:
C1. Assault Bike for 20 seconds@90-95% sprintC2. 4 Power Cleans + 3 Hang Power Cleans + 2 Barbell Thrusters– Unbroken complex
– Barbell set at 50-60% of 1RM Thruster
C3. 8-12 Box Jumps 24/20 inches

Performance

A1. PVC tricep / lat insertion stretch on bench 2 x 30. https://www.youtube.com/watch?v=xV9Z7q4eeCI
A2. DB/KB overhead partial squat thoracic overhead press 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=bDybuz9wIDQ
A3. Supine weighted PVC overhead stretch with ribcage lock down 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=tgvH6ZhujIs
B. 1/2 kneeling frog rock with leg lateral 1-2 x 10 rocks. https://www.youtube.com/watch?v=_SWacmsLZNQ
C. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

D. Ido squat routine – 1 cycle. https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s

A. Split Jerk 4 x 4

Split Jerk
– 4 sets of 4 reps
Rest 90 seconds between sets

– Alternate legs each rep
– Hold 2 sec in the catch of each rep before recovering
– Mod load across – increase from last week

B.

Back Squat (30X1 tempo)
– Set 1 – Max reps @ 73%
– Set 2 – Max reps @ 78%
– Set 3 – Max reps @ 83%
Rest 2 minutes between sets

– Progressing from last week
– No loss of position. Last rep of each set should be an 8/10 MAX (AMRAP(-1))

C. Alternating Sets: Assault Bike, 4 Power Cleans + 3 Hang Power Cleans + 2 Barbell Thrusters, Box Jump

5 sets, starting a set every 60 seconds, of:
C1. Assault Bike for 20 seconds@90-95% sprintC2. 4 Power Cleans + 3 Hang Power Cleans + 2 Barbell Thrusters– Unbroken complex
– Barbell set at 50-60% of 1RM Thruster
C3. 8-12 Box Jumps 24/20 inches

Competitor

A1. PVC tricep / lat insertion stretch on bench 2 x 30. https://www.youtube.com/watch?v=xV9Z7q4eeCI
A2. DB/KB overhead partial squat thoracic overhead press 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=bDybuz9wIDQ
A3. Supine weighted PVC overhead stretch with ribcage lock down 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=tgvH6ZhujIs
B. 1/2 kneeling frog rock with leg lateral 1-2 x 10 rocks. https://www.youtube.com/watch?v=_SWacmsLZNQ
C. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

D. Ido squat routine – 1 cycle. https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s

A. Split Jerk 4 x 4

Split Jerk
– 4 sets of 4 reps
Rest 90 seconds between sets

– Alternate legs each rep
– Hold 2 sec in the catch of each rep before recovering
– Mod load across – increase from last week

B.

Back Squat (30X1 tempo)
– Set 1 – Max reps @ 73%
– Set 2 – Max reps @ 78%
– Set 3 – Max reps @ 83%
Rest 2 minutes between sets

– Progressing from last week
– No loss of position. Last rep of each set should be an 8/10 MAX (AMRAP(-1))

C. Alternating Sets: Assault Bike, 4 Power Cleans + 3 Hang Power Cleans + 2 Barbell Thrusters, Box Jump

5 sets, starting a set every 60 seconds, of:
C1. Assault Bike for 20 seconds@90-95% sprintC2. 4 Power Cleans + 3 Hang Power Cleans + 2 Barbell Thrusters– Unbroken complex
– Barbell set at 50-60% of 1RM Thruster
C3. 8-12 Box Jumps 24/20 inches

D. Muscle-up complex:

Muscle-up complex:
Complete 3-5 sets of the complex:
x3 beat swings
x2 hips to rings
x1-3 muscle-ups
–Rest as needed–
Scoring: Not Scored

– Focus on staying LONG and TIGHT throughout.
– Put a towel between your feet to help with this.

E. Alternating Sets: Half Kneeling One Arm Press, Glute-Ham Raise, Dual Dumbbell Prone Row

3 sets, for quality, of:
E1. 6 Half Kneeling One Arm Presses (21X1 tempo)– Using a KBE2. 4-6 Glute-Ham Raises (30X0 tempo)E3. 6-8 Dual Dumbbell Prone Rows (2012 tempo)– Set bench to a 20-30 degrees incline

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