November 23, 2018 – Strength & Conditioning Programme

November 23, 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. Split Jerk 4 x 3

Every 90 seconds, for 6 minutes (4 sets):
3 Split Jerks

– Hold catch position for 3secs
– Light/mod load across
– No TnG

B. 20 minute EMOM of Sumo Deadlifts and Single Arm Dumbbell Push Presses

Every 1 minute for 20 minutes (10 rounds):
Minute 1
6 Sumo Deadlifts
Minute 2
7 Single Arm Dumbbell Push Presses

– Sumo Deadlift (not TnG) @ moderate load
– 7 Single arm DB push press per arm (14 in total)
– Hold DB overhead 1sec each rep

C. 6 minute AMRAP of Push-Ups, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans

As Many Rounds and Reps as possible in 6 minutes:
9/6 Push-Ups
7 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans

– Men @ 12.5-20kg
– Women @ 7.5-12.5kg
– Push Ups on DBs

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. Split Jerk 4 x 3

Every 90 seconds, for 6 minutes (4 sets):
3 Split Jerks

– Hold catch position for 3secs
– Mod load across
– No TnG

B. 8 minute EMOM of Sumo Deadlifts and Kipping Handstand Push-Ups

Every 1 minute for 8 minutes (4 rounds):
Minute 1
6 Sumo Deadlifts
Minute 2
6-8 Kipping Handstand Push-Ups

– Sumo Deadlift (not TnG) @ moderate load
– 1 sec pause overhead in the HSPU
– Build deficit if needed

C. 6 minute AMRAP of Push-Ups, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans

As Many Rounds and Reps as possible in 6 minutes:
9/6 Push-Ups
7 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans

– Men @ 20-22.5kg
– Women @ 12.5-15kg
– Push Ups on 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. Split Jerk 4 x 3

Every 90 seconds, for 6 minutes (4 sets):
3 Split Jerks

– Hold catch position for 3secs
– Mod load across
– No TnG

B. 8 minute EMOM of Sumo Deadlifts and Kipping Handstand Push-Ups

Every 1 minute for 8 minutes (4 rounds):
Minute 1
6 Sumo Deadlifts
Minute 2
8-10 Kipping Handstand Push-Ups

– Sumo Deadlift (not TnG) @ moderate load
– 1 sec pause overhead in the HSPU
– Build deficit if needed

C. 6 minute AMRAP of Push-Ups, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans

As Many Rounds and Reps as possible in 6 minutes:
9 Push-Ups
7 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans

– Men @ 22.5-27.5kg
– Women @ 17.5-20kg
– Push Ups on DBs

D. Accessory

Accessory
Level 3:
Complete 3-4 rounds for quality:
25ft zig zag handstand walk
12 single arm KB snatch @ 28/20kg (6 per arm)
15 GHD sit-ups

Level 2:
Complete 3-4 rounds for quality:
25ft handstand walk
12 single arm KB snatch @ 28/20kg (6 per arm)
15 GHD sit-ups

Level 1:
10 minute timer to accumulate as many unbroken sets of 5-10m handstand walksScoring: 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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