May 31, 2019 – Strength & Conditioning Programme

May 31, 2019 – Strength & Conditioning Programme

Fitness

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. Squat Clean 6 x 1.1

Every 1 minute, for 6 minutes (6 sets):
1.1 Squat Cleans

– All sets @ moderate load across. Can build through the sets
– Not TnG
– Looking for perfect positions thorughout all reps

B. Snatch Grip Romanian Deadlift 3 x 8

Snatch Grip Romanian Deadlift (3111 tempo)
– 3 sets of 8 reps
Rest 2 minutes between sets

– This should replicate a regular deadlift, using a snatch grip
– Mod-heavy across – increase from last week

C. 8 minute AMRAP of 4 Power Cleans + 3 Hang Power Cleans, Hand Release Push-Ups, and Air Squats

As Many Rounds and Reps as possible in 8 minutes:
4 Power Cleans + 3 Hang Power Cleans @ 43/30 kg
8/6 Hand Release Push-Ups
16 Air Squats

– @sustainable pace
– BB complex must be performed unbroken.
– Modulate pace of HRPU/Air squats to allow this
– Goal is to move at a consistent, sustainable pace throughout

Performance

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. Squat Clean 6 x 1.1

Every 1 minute, for 6 minutes (6 sets):
1.1 Squat Cleans

– All sets@ 70-80%. Can build through the sets
– Not TnG
– Looking for perfect positions thorughout all reps

B. Snatch Grip Romanian Deadlift 3 x 6

Snatch Grip Romanian Deadlift (3111 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– This should replicate a regular deadlift, using a snatch grip
– Mod-heavy across – increase load from last week

C.

As Many Rounds and Reps as possible in 8 minutes:
4 Power Cleans + 3 Hang Power Cleans @ 61/43 kg
8/6 Handstand Push-Ups
16 Air Squats

– @sustainable pace
– BB complex must be performed unbroken.
– Modulate pace of HSPU/Air squats to allow this
– Goal is to move at a consistent, sustainable pace throughout

Competitor

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. Squat Clean 6 x 1.1

Every 1 minute, for 6 minutes (6 sets):
1.1 Squat Cleans

– All sets@ 70-80%. Can build through the sets
– Not TnG
– Looking for perfect positions thorughout all reps

B. Snatch Grip Romanian Deadlift 3 x 6

Snatch Grip Romanian Deadlift (3111 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– This should replicate a regular deadlift, using a snatch grip
– Mod-heavy across – increase load from last week

C.

As Many Rounds and Reps as possible in 8 minutes:
4 Power Cleans + 3 Hang Power Cleans @ 70/52 kg
8/6 Handstand Push-Ups
16 Air Squats

– @sustainable pace
– BB complex must be performed unbroken.
– Modulate pace of HSPU/Air squats to allow this
– Goal is to move at a consistent, sustainable pace throughout

D. Alternating Sets: GHD Hip Extension, Barbell Seated Unsupported Behind the Neck Press

3 sets, for quality, of:
D1. 10-12 GHD Hip ExtensionsGHD hip extension with rotation at top (squeeze at top, arch back slightly)D2. 6 Barbell Seated Unsupported Behind the Neck Presses (3111 tempo)– Complete sitting cross legged on the floor
– Jerk grip

E. Alternating Sets: Shrimp Squat, Back to Wall Handstand Hold

3 sets, for quality, of:
E1. 5-6 Shrimp Squats (3010 tempo)– Weight with KB in goblet position if possibleE2. Back to Wall Handstand Hold for Max Duration

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