November 26, 2018 – Strength & Conditioning Programme

November 26, 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 + Power Clean 6 x 1

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

– Hang to be completed from below the knee
– Mod load across

B. Back Squat 3 x 8

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

– Mod load across (slight increase from last week)

C. For Time: Burpees, Dumbbell Power Cleans, Dual Dumbbell Front Squats, and Dumbbell Hang Squat Cleans

For Time:
15 Burpees
15 Dumbbell Power Cleans @ 15/10 kg
10 Burpees
10 Dual Dumbbell Front Squats @ 15/10 kg
5 Burpees
5 Dumbbell Hang Squat Cleans @ 15/10 kg
10 Burpees
10 Dual Dumbbell Front Squats @ 15/10 kg
15 Burpees
15 Dumbbell Power Cleans @ 15/10 kg

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 + Power Clean 6 x 1

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

– Hang to be completed from below the knee
– Mod load across

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 (slight increase from last week)
– Must control the 'quarter' rep

C. For Time: Burpees, Dumbbell Power Cleans, Dual Dumbbell Front Squats, and Dumbbell Hang Squat Cleans

For Time:
15 Burpees
15 Dumbbell Power Cleans @ 20/12.5 kg
10 Burpees
10 Dual Dumbbell Front Squats @ 20/12.5 kg
5 Burpees
5 Dumbbell Hang Squat Cleans @ 20/12.5 kg
10 Burpees
10 Dual Dumbbell Front Squats @ 20/12.5 kg
15 Burpees
15 Dumbbell Power Cleans @ 20/12.5 kg

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 + Power Clean 6 x 1

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

– Hang 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 (slight increase from last week)
– Must control the 'quarter' rep

C. For Time: Burpees, Dumbbell Power Cleans, Dual Dumbbell Front Squats, and Dumbbell Hang Squat Cleans

For Time:
15 Burpees
15 Dumbbell Power Cleans @ 22.5/15 kg
10 Burpees
10 Dual Dumbbell Front Squats @ 22.5/15 kg
5 Burpees
5 Dumbbell Hang Squat Cleans @ 22.5/15 kg
10 Burpees
10 Dual Dumbbell Front Squats @ 22.5/15 kg
15 Burpees
15 Dumbbell Power Cleans @ 22.5/15 kg

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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