November 13, 2018 – Strength & Conditioning Programme

November 13, 2018 – Strength & Conditioning Programme

Fitness

Warm Up

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: One Arm Dumbbell Shoulder Press, Strict Pull-Up

3 sets of:
A1. 6 One Arm Dumbbell Shoulder Presses (3010 tempo)– Build to a 6rep max each side.
– No rest between sides
Rest 1 minuteA2. Max Strict Pull-Ups'AMRAP -2/1 = Men stop 2 reps before failure, women 1 reps from failure on strict pull upsRest 1 minute

B. 9 minute EMOM of Double-Unders, Hanging Knee Raises, and Yoga Push-Ups

Every 1 minute for 9 minutes (3 rounds):
Minute 1
50 Double-Unders
Minute 2
8-15 Hanging Knee Raises
Minute 3
8-10 Yoga Push-Ups
–Directly into–

C. 9 minute EMOM of Assault Bike, Hand Release Push-Ups, and Ring Rows

Every 1 minute for 9 minutes (3 rounds):
Minute 1
Assault Bike for 35 seconds
Minute 2
6-12 Hand Release Push-Ups
Minute 3
8-10 Ring Rows

– Make yoga pushups more challenging by moving straight from pushup position into downward dog
– Stay tight during pushups

Performance

Warm Up

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: Strict Handstand Push-Up, Chest-to-Bar Pull-Up

3 sets of:
A1. 3 Strict Handstand Push-Ups– Build to a max deficit
– If unable to complete at least 1 strict HSPU, complete 2-3 eccentric HSPU (5 sec down) every 90s x 4 sets (6 mins of total work). Today might be the day to test your strict HSPU!
Rest 30 secondsA2. Max Chest-to-Bar Pull-Ups– 'AMRAP -2' = stop 2 reps before failure. Not Testing, but to give you a rough idea of your current CTB capacity
Rest 1 minute

B. 9 minute EMOM of Double-Unders, Kipping Toes to Bars, and Kipping Handstand Push-Ups

Every 1 minute for 9 minutes (3 rounds):
Minute 1
40-60 Double-Unders
Minute 2
6-12 Kipping Toes to Bars
Minute 3
6-12 Kipping Handstand Push-Ups

– Can build deficit for HSPU
–Directly into–

C. 9 minute EMOM of Assault Bike, Hand Release Push-Ups, and Ring Rows

Every 1 minute for 9 minutes (3 rounds):
Minute 1
Assault Bike for 35 seconds
Minute 2
6-12 Hand Release Push-Ups
Minute 3
8-10 Ring Rows

– Stay tight during pushups

Competitor

Warm Up

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: Strict Handstand Push-Up, Chest-to-Bar Pull-Up

3 sets of:
A1. 3 Strict Handstand Push-Ups– If you can perform more than 20 unbroken S-HSPU, create a moderate deficit which allows you to complete 10+ repsRest 1 minuteA2. Max Chest-to-Bar Pull-Ups– 'AMRAP -5/3' = Men stop 5 reps before failure, women 3 reps from failure. Not Testing, but to give you a rough idea of your current CTB capacityRest 1 minute

B. 9 minute EMOM of Double-Unders, Bar Muscle-Ups, and Kipping Handstand Push-Ups

Every 1 minute for 9 minutes (3 rounds):
Minute 1
40-60 Double-Unders
Minute 2
3-7 Bar Muscle-Ups
Minute 3
10 Kipping Handstand Push-Ups

– Can build deficit for HSPU
–Directly into–

C. 9 minute EMOM of Assault Bike, Kipping Toes to Bars, and Dual Dumbbell Shoulder to Overheads

Every 1 minute for 9 minutes (3 rounds):
Minute 1
Assault Bike for 35 seconds
Minute 2
8-14 Kipping Toes to Bars
Minute 3
10-12 Dual Dumbbell Shoulder to Overheads @ 50/35 lbs

D. Accessory

Accessory
A1. Strict toes to rings (control negative) 3 x AMRAP. Rest 15-30s
A2. Feet elevated chest to ring hold in ring row 3 x AMSAP. Rest 15-30s
A3. Wall facing handstand hold 3 x AMSAP. Rest 15-30s
A4. Hollow Hold 3 x AMSAP. Rest 15-30s
Scoring: Not Scored

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