May 3, 2019 – Strength & Conditioning Programme

May 3, 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.

Hang Squat Clean
– 5 sets of 2 reps
Rest as needed

– From above the knee
– 1 sec pause in the bottom of each rep
– Not TnG reps. Return to the hang, pause, then move down to above knee.
– Maintain upright torso position in the catch and the stand
– 60-70% across all sets

B. Pause Deadlift 3 x 5

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

– Clean grip
– This should replicate a regular deadlift, not a clean style deadlift
– Pause 2 sec at hover, then finish. 3 sec down
– Not TnG
– At mod load across

C.

5 Rounds for Time:
21 Wall Ball Shots @ 8/4 kg
7 Devil's Presses @ 17.5/10 kg
Time Cap: 8 minutes

– Movement quality should be perfect throughout entire piece. Adjust load as needed
– 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.

Hang Squat Clean
– 5 sets of 2 reps
Rest as needed

– From above the knee
– 1 sec pause in the bottom of each rep
– Not TnG reps. Return to the hang, pause, then move down to above knee.
– Maintain upright torso position in the catch and the stand
– 60-70% across all sets

B. Pause Deadlift 3 x 5

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

– Clean grip
– This should replicate a regular deadlift, not a clean style deadlift
– Pause 2 sec at hover, then finish. 3 sec down
– Not TnG
– At mod load across

C.

5 Rounds for Time:
21 Wall Ball Shots @ 10/6 kg
7 Devil's Presses @ 20/12.5 kg
Time Cap: 8 minutes

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

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. Hang Squat Clean 3 x 3

Hang Squat Clean
– 3 sets of 3 reps
Rest as needed

– From above the knee
– 1 sec pause in the bottom of each rep
– Not TnG reps. Return to the hang, pause, then move down to above knee.
– Maintain upright torso position in the catch and the stand
– Build to a mod heavy set.

B. Pause Deadlift 3 x 5

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

– Clean grip
– This should replicate a regular deadlift, not a clean style deadlift
– Pause 2 sec at hover, then finish. 3 sec down
– Not TnG
– At mod load across

C.

5 Rounds for Time:
21 Wall Ball Shots @ 10/6 kg
7 Devil's Presses @ 22.5/15 kg
Time Cap: 8 minutes

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

D. Alternating Sets: Weighted Bar Dip, Dumbbell One-Arm Torso Row

3 sets of:
D1. 6-8 Weighted Bar Dips (3211 tempo)Rest 1 minuteD2. 8 Dumbbell One-Arm Torso Rows (3011 tempo)Rest 45 seconds

E. 3 sets:

3 sets:
E1. Tall kneeling single arm straight arm banded lat pulldown 3 x 8-10 per arm. Rest 30s
E2. Side lying DB powell raise (3010) 3 x 8 per arm. Rest 30s
Scoring: Not Scored

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