May 28, 2019 – Strength & Conditioning Programme

May 28, 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. Alternating Sets: Close Grip Bench Press, Weighted Pull-Up

4 sets, for quality, of:
A1. 5-6 Close Grip Bench Presses (30X1 tempo)– @ 85-95% of last weeks tough set of 5
– No fails
A2. 3-4 Weighted Pull-Ups (20X0 tempo)– @ 85-95% of last weeks tough set of 3
– If unable to complete 3 reps @ BW, then perform 4 x 1-2 reps @ BW
– Pronated

B.

As Many Rounds and Reps as possible in 6 minutes:
7 Hanging Knee Raises
9 Burpees

– Looking to push the pace for C!
– You should not feel fully recovered before starting the second piece
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 6 minutes:
30 Double-Unders
10 Kettlebell Swings @ 24/16 kg

– If can't comfortably string sets of 30 reps together, change the double unders to 13/10 cal row
– KB's should be completed UB throughout.
– If this isn't possible, then reduce the load

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. Alternating Sets: Close Grip Bench Press, Weighted Pull-Up

4 sets, for quality, of:
A1. 5-6 Close Grip Bench Presses (30X1 tempo)– @ 85-95% of last weeks tough set of 5
– No fails
A2. 3-4 Weighted Pull-Ups (20X0 tempo)– @ 85-95% of last weeks tough set of 3
– If unable to complete 3 reps @ BW, then perform 4 x 1-2 reps @ BW
– Pronated

B.

As Many Rounds and Reps as possible in 6 minutes:
7/5 Toes to Bars
9 Burpees

– Looking to push the pace for C!
– You should not feel fully recovered before starting the second piece
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 6 minutes:
30 Double-Unders
10 Kettlebell Swings @ 28/20 kg

– KB's should be completed UB throughout.
– If this isn't possible, then reduce the load

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. Alternating Sets: Close Grip Bench Press, Weighted Pull-Up

4 sets, for quality, of:
A1. 5-6 Close Grip Bench Presses (30X1 tempo)– @ 85-95% of last weeks tough set of 5
– No fails
A2. 3-4 Weighted Pull-Ups (20X0 tempo)– @ 85-95% of last weeks tough set of 3
– If unable to complete 3 reps @ BW, then perform 4 x 1-2 reps @ BW
– Pronated

B.

As Many Rounds and Reps as possible in 6 minutes:
9 Toes to Bars
9 Burpees

– Looking to push the pace for C!
– You should not feel fully recovered before starting the second piece
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 6 minutes:
30 Double-Unders
10 Kettlebell Swings @ 32/24 kg

– KB's should be completed UB throughout.
– If this isn't possible, then reduce the load

D.

4 Rounds for Time:
20/15 Calories of SkiErg
15 GHD Sit-Ups
D-Ball Carry 150 feet @ 70/50 kg

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