November 12, 2018 – Strength & Conditioning Programme

November 12, 2018 – 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. Back Squat 4 x 5

Back Squat (30X0 tempo)
– 4 sets of 5 reps
Rest as needed

– Build to a tough set of 5 (8/10 RPE)

B. For Time: Rowing, Burpee Box Jumps, and Power Cleans

For Time:
30/20 Calories of Rowing
15 Burpee Box Jumps 24/20 inches
9 Power Cleans

– 9 Powercleans @55-65% of 1RM
– Must complete in singles (no TnG)
–Work:Rest 1:1–

C. For Time: Rowing, Burpee Box Jumps, and Power Cleans

For Time:
30/20 Calories of Rowing
15 Burpee Box Jumps 24/20 inches
7 Power Cleans

– 7 Powercleans @65-75% of 1RM
– Must complete in singles (no TnG)
–Work:Rest 1:1–

D. For Time: Rowing, Burpee Box Jumps, and Power Cleans

For Time:
30/20 Calories of Rowing
15 Burpee Box Jumps 24/20 inches
5 Power Cleans

– 5 Powercleans @75-85% of 1RM
– Must complete in singles (no TnG)

Performance

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. Back Squat 4 x 3

Back Squat (30X0 tempo)
– 4 sets of 3 reps
Rest as needed

– Build to a tough set of 3 (8/10 RPE)

B. For Time: Rowing, Burpee Box Jumps, and Power Cleans

For Time:
30/20 Calories of Rowing
15 Burpee Box Jumps 24/20 inches
9 Power Cleans

– 9 Powercleans @55-65% of 1RM
– Must complete in singles (no TnG)
–Work:Rest 1:1–

C. For Time: Rowing, Burpee Box Jumps, and Power Cleans

For Time:
30/20 Calories of Rowing
15 Burpee Box Jumps 24/20 inches
7 Power Cleans

– 7 Powercleans @65-75% of 1RM
– Must complete in singles (no TnG)
–Work:Rest 1:1–

D. For Time: Rowing, Burpee Box Jumps, and Power Cleans

For Time:
30/20 Calories of Rowing
15 Burpee Box Jumps 24/20 inches
5 Power Cleans

– 5 Powercleans @75-85% of 1RM
– Must complete in singles (no TnG)

Competitor

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. Back Squat 4 x 3

Back Squat (30X0 tempo)
– 4 sets of 3 reps
Rest as needed

– Build to a tough set of 3 (8/10 RPE)

B. For Time: Rowing, Burpee Box Jumps, and Power Cleans

For Time:
30/25 Calories of Rowing
15 Burpee Box Jumps 24/20 inches
9 Power Cleans

– 9 Powercleans @55-65% of 1RM
– Must complete in singles (no TnG)
–Work:Rest 1:1–

C. For Time: Rowing, Burpee Box Jumps, and Power Cleans

For Time:
30/25 Calories of Rowing
15 Burpee Box Jumps 24/20 inches
7 Power Cleans

– 7 Powercleans @65-75% of 1RM
– Must complete in singles (no TnG)
–Work:Rest 1:1–

D. For Time: Rowing, Burpee Box Jumps, and Power Cleans

For Time:
30/25 Calories of Rowing
15 Burpee Box Jumps 24/20 inches
5 Power Cleans

– 5 Powercleans @75-85% of 1RM
– Must complete in singles (no TnG)

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