November 2, 2018 – Strength & Conditioning Programme

November 2, 2018 – 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. Clean Grip Deadlift 4 x 5

Every 90 seconds, for 6 minutes (4 sets):
5 Clean Grip Deadlifts (21X1 tempo)

– Not TnG
– RPE 6/10. Perfect mechanics throughout
– Continuous 8min EMOM

B. Push Press 4 x 3

Every 1 minute, for 4 minutes (4 sets):
3 Push Presses

– Mod load (progress load from last week)
– Not TnG

C. Push Jerk 4 x 2

Every 1 minute, for 4 minutes (4 sets):
2 Push Jerks

– Mod-heavy load (progress load from last week)
– Not TnG

D. 8 minute AMRAP of Sit-Ups, Double Kettlebell Deadlifts, and Wall Walks

As Many Rounds and Reps as possible in 8 minutes:
15 Sit-Ups
10 Double Kettlebell Deadlifts @ 28/16 kg
2 Wall Walks

– KB Deadlift @ tough load. Should be able to complete unbroken every set
– Focus: Keeping the deadlift stimulus varied each week. – Move with quality and don't fall into the trap of being lazy and rounding your back with the KBs!

Performance

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. Clean Grip Deadlift 4 x 5

Every 90 seconds, for 6 minutes (4 sets):
5 Clean Grip Deadlifts (21X1 tempo)

– Not TnG
– RPE 6/10. Perfect mechanics throughout
– Continuous 8min EMOM

B. Push Press 4 x 3

Every 1 minute, for 4 minutes (4 sets):
3 Push Presses

– Mod load (progress load from last week)
– Not TnG

C. Push Jerk 4 x 2

Every 1 minute, for 4 minutes (4 sets):
2 Push Jerks

– Mod-heavy load (progress load from last week)
– Not TnG

D. 8 minute AMRAP of Dumbbell Deadlifts, Push-Ups, and Kipping Pull-Ups

As Many Rounds and Reps as possible in 8 minutes:
10 Dumbbell Deadlifts
10/7 Push-Ups
10/7 Kipping Pull-Ups

– Deadlift @ tough load. Should be able to complete unbroken every set
– Focus: Keeping the deadlift stimulus varied each week.
– Move with quality and don't fall into the trap of being lazy and rounding your back with the DBs!
– Push Ups to be completed on the DBs

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. Clean Grip Deadlift 4 x 5

Every 90 seconds, for 6 minutes (4 sets):
5 Clean Grip Deadlifts (21X1 tempo)

– Not TnG
– RPE 6/10. Perfect mechanics throughout
– Continuous 8min EMOM

B. Push Press 4 x 3

Every 1 minute, for 4 minutes (4 sets):
3 Push Presses

– Mod load (progress load from last week)
– Not TnG

C. Push Jerk 4 x 2

Every 1 minute, for 4 minutes (4 sets):
2 Push Jerks

– Mod-heavy load (progress load from last week)
– Not TnG

D. 8 minute AMRAP of Dumbbell Deadlifts, Push-Ups, and Chest-to-Bar Pull-Ups

As Many Rounds and Reps as possible in 8 minutes:
10 Dumbbell Deadlifts
10/8 Push-Ups
10/8 Chest-to-Bar Pull-Ups

– Deadlift @ tough load. Should be able to complete unbroken every set
– Focus: Keeping the deadlift stimulus varied each week.
– Move with quality and don't fall into the trap of being lazy and rounding your back with the DBs!
– Push Ups to be completed on the DBs

E. Accessory

Accessory
Complete 3-4 rounds for quality:
50ft handstand walk
100ft Single arm KB farmers carry (per hand)
15 GHD sit-ups
Scoring: Not Scored

If still working on handstand walks, start with 10 minutes of play working through the following:
Handstand walk regressions (15 mins of play using the following exercsies):
– Box handstand weight shifts: https://www.youtube.com/watch?v=stT7wcUTKxQ
– Back to wall handstand sponge shifts: https://www.youtube.com/watch?v=riMgdqcwqAk
– Handstand balance off box: https://www.youtube.com/watch?v=2t7hlHlT-n4
– Short handstand wallks for quality

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