November 20, 2018 – Strength & Conditioning Programme

November 20, 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: Strict Pull-Up, Weighted PVC Passthrough

3 sets of:
A1. 3-5 Strict Pull-Ups (3010 tempo)– If unable to perform 1 pullup, perform eccentric reps (81A1). Add load if possibleRest 30 secondsA2. 5 Weighted PVC Passthroughs (3131 tempo)Rest 1 minute

B. 4:30 EMOM of Double-Unders and Hanging Knee Raises

Every 90 seconds for 4:30 (3 rounds):
20-50 Double-Unders
8-12 Hanging Knee Raises

– if no DUs, 45secs of DU practice/single-doubles

C. 12 minute EMOM of Dumbbell Alternating Power Snatches, Burpee Box Jump-Overs, and Assault Bike

Every 1 minute for 12 minutes (4 rounds):
Minute 1
12 Dumbbell Alternating Power Snatches
Minute 2
6-8 Burpee Box Jump-Overs 24/20 inches
Minute 3
Assault Bike for 20 seconds

– Must re-dip on powersnatch
– Box facing burpee box jumps
– AB @90-95%

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. 8 minutes of Strict Muscle-Ups

Perform as many reps in 8 minutes of:
Strict Muscle-Up

8 mins to accumulate as many strict muscle-ups as possible
Level 3: sets of 3
Level 2: sets of 2
Level 1: sets of 1

– Quality focus

B. 4:30 EMOM of Double-Unders and Chest-to-Bar Pull-Ups

Every 90 seconds for 4:30 (3 rounds):
30-50 Double-Unders
5-10 Chest-to-Bar Pull-Ups

C. 12 minute EMOM of Dumbbell Alternating Power Snatches, Burpee Box Jump-Overs, and Assault Bike

Every 1 minute for 12 minutes (4 rounds):
Minute 1
12 Dumbbell Alternating Power Snatches
Minute 2
6-8 Burpee Box Jump-Overs 24/20 inches
Minute 3
Assault Bike for 20 seconds

– Must re-dip on powersnatch
– Box facing burpee box jumps
– AB @90-95%

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. 8 minutes of Strict Muscle-Ups

Perform as many reps in 8 minutes of:
Strict Muscle-Up

8 mins to accumulate as many strict muscle-ups as possible
Level 3: sets of 3
Level 2: sets of 2
Level 1: sets of 1

– Quality focus

B. 4:30 EMOM of Double-Unders and Chest-to-Bar Pull-Ups

Every 90 seconds for 4:30 (3 rounds):
40-60 Double-Unders
8-15 Chest-to-Bar Pull-Ups

C. 12 minute EMOM of Dumbbell Alternating Power Snatches, Burpee Box Jump-Overs, and Assault Bike

Every 1 minute for 12 minutes (4 rounds):
Minute 1
12 Dumbbell Alternating Power Snatches
Minute 2
6-8 Burpee Box Jump-Overs 24/20 inches
Minute 3
Assault Bike for 20 seconds

– Must re-dip on powersnatch
– Box facing burpee box jumps
– AB @90-95%

D. Complete 3 sets for quality:

Complete 3 sets for quality:
5-8 peg board strict toes to pegs
20-30s ring dip support hold with ring turnout
45-60s wall facing handstand hold
Scoring: Not Scored

View on WodUp

Leave a Comment