May 6, 2019 – Strength & Conditioning Programme

May 6, 2019 – Strength & Conditioning Programme

Fitness

Warm Up

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.

Push Press
– 5 sets of 5 reps
Rest as needed

– Build to a tough set in 4-5 sets
– Not touch and go.
– If you have been exposed to push jerking, build to a mod-heavy set of 3 push press + 2 push jerks

B.

Back Squat (30X0 tempo)
– 3 sets of 5-6 reps
Rest 2 minutes between sets

– Same load as last weeks tough set of 5 across, or 75-80% of 1RM
– Build to a mod-heavy set of 6
– No loss of position and form

C. Alternating Sets: Ring Pull-Up, Close Grip Bench Press, Double Kettlebell Deadlift

3 sets of:
C1. 3-5 Ring Pull-Ups (3010 tempo)No restC2. 8-10 Close Grip Bench Presses (2010 tempo)No restC3. 13-15 Double Kettlebell Deadlifts (2011 tempo)– Weight pullups with med ball between feet. Scale these to banded pullups
– Bench press @ 50-60% of 1RM
– Max 1 break in bench press sets.
– Select appropriate loads for all movements.
– Goal is to complete all sets without having to reduce loads.
Rest 2 minutes

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.

3 Push Presses + 2 Push Jerks
– 4 sets of
Rest as needed

– Build to a tough set in 4-5 sets
– Must be an unbroken complex (bar cannot be put down). Not touch and go.

B.

Back Squat (30X0 tempo)
– 3 sets of 5-6 reps
Rest 2 minutes between sets

– Same load as last weeks tough set of 5 across, or 75-80% of 1RM
– Build to a mod-heavy set of 6
– No loss of position and form

C. Alternating Sets: Ring Pull-Up, Close Grip Bench Press, Double Kettlebell Deadlift

3 sets of:
C1. 3-5 Ring Pull-Ups (3010 tempo)No restC2. 8-10 Close Grip Bench Presses (2010 tempo)No restC3. 13-15 Double Kettlebell Deadlifts (2011 tempo)– Weight pullups with med ball between feet. Scale these to banded pullups
– Bench press @ 50-60% of 1RM
– Max 1 break in bench press sets.
– Select appropriate loads for all movements.
– Goal is to complete all sets without having to reduce loads.
Rest 2 minutes

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.

3 Push Presses + 2 Push Jerks
– 4 sets of
Rest as needed

– Build to a tough set in 4-5 sets
– Must be an unbroken complex (bar cannot be put down). Not touch and go.

B.

Back Squat (30X0 tempo)
– 3 sets of 5-6 reps
Rest 2 minutes between sets

– Same load as last weeks tough set of 5 across, or 75-80% of 1RM
– Build to a mod-heavy set of 6
– No loss of position and form

C. Alternating Sets: Ring Pull-Up, Close Grip Bench Press, Double Kettlebell Deadlift

3 sets of:
C1. 3-5 Ring Pull-Ups (3010 tempo)No restC2. 8-10 Close Grip Bench Presses (2010 tempo)No restC3. 13-15 Double Kettlebell Deadlifts (2011 tempo)– Weight pullups with med ball between feet. Scale these to banded pullups
– Bench press @ 50-60% of 1RM
– Max 1 break in bench press sets.
– Select appropriate loads for all movements.
– Goal is to complete all sets without having to reduce loads.
Rest 2 minutes

D.

Accessory:
A1. Crosslegged BB strict press (3113) 3 x 6.
A2. Bent over landmine towel row (2010) 3 x 8-10 reps. https://www.youtube.com/watch?v=l4R6-rbH7lI
B1. Dual KB front rack cossack squat with trail leg elevatred (3111) 3 x 5 per leg per leg
B2. Single leg GHd hip extension (2 sec hold at top) 3 x 5-6 per leg
Scoring: Not Scored

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