November 19, 2018 – Strength & Conditioning Programme

November 19, 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. Hang Power Clean + Hang Squat Clean 6 x 1

Every 1 minute, for 6 minutes (6 sets):
Hang Power Clean + Hang Squat Clean

– Both movements to be completed from below the knee
– Mod load

B. Back Squat 3 x 8

Back Squat (3010 tempo)
– 3 sets of 8 reps
Rest 90 seconds between sets

– Mod load across

C. 4 Rounds For Time of Power Cleans, Hang Power Cleans, and Wall Ball Shots

4 Rounds for Time:
5 Power Cleans
5 Hang Power Cleans
20 Wall Ball Shots
Rest 90 seconds between each round


– TnG Powercleans
– TnG Hang Powercleans
– 15-20 UB Wall Balls
– Select appropriate load to make this stimulus challenging
– Focus on technique.

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. Hang Power Clean + Hang Squat Clean 6 x 1

Every 1 minute, for 6 minutes (6 sets):
Hang Power Clean + Hang Squat Clean

– Both movements to be completed from below the knee
– Mod load

B. 1 ¼ Back Squat 3 x 6

1 ¼ Back Squat (3010 tempo)
– 3 sets of 6 reps
Rest 90 seconds between sets

– Mod load across
– Must control the 'quarter' rep

C. 4 Rounds For Time of Power Cleans, Hang Power Cleans, and Wall Ball Shots

4 Rounds for Time:
5 Power Cleans
5 Hang Power Cleans
20 Wall Ball Shots
Rest 90 seconds between each round


– TnG Powercleans
– TnG Hang Powercleans
– 15-20 UB Wall Balls
– Select appropriate load to make this stimulus challenging
– Focus on technique.

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. Hang Power Clean + Hang Squat Clean 6 x 1

Every 1 minute, for 6 minutes (6 sets):
Hang Power Clean + Hang Squat Clean

– Both movements to be completed from below the knee
– Mod load

B. 1 ¼ Back Squat 3 x 6

1 ¼ Back Squat (3010 tempo)
– 3 sets of 6 reps
Rest 90 seconds between sets

– Mod load across
– Must control the 'quarter' rep

C. 4 Rounds For Time of Power Cleans, Hang Power Cleans, and Wall Ball Shots

4 Rounds for Time:
5 Power Cleans
5 Hang Power Cleans
20 Wall Ball Shots
Rest 90 seconds between each round


– TnG Powercleans
– TnG Hang Powercleans
– 15-20 UB Wall Balls
– Select appropriate load to make this stimulus challenging
– Focus on technique.

D. Accessory

Accessory
A1.GHD side lying Pallof press 3 x 8 per side. https://www.youtube.com/watch?v=yxNol5FzQiE
A2. Single arm floor plank 3 x 30s per side
*Perform one set of pallof + 1 set of floor plank before doing the other side
B. Hollow body rock. Accumulate 30-50 reps in unbroken sets of 10-15 (scale your hollow hold appropriately!)
Scoring: Not Scored

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