November 30, 2018 – Strength & Conditioning Programme

November 30, 2018 – Strength & Conditioning Programme

Fitness

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 (increase from last week)
– 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
6 Single Arm Dumbbell Push Presses

– Sumo Deadlift (not TnG) @ moderate load (increase)
– 6 Single arm DB push press per arm (16 in total)
– Hold DB overhead 1sec each rep

C.

5 Rounds for Time:
30 Double-Unders
8 Dumbbell Ground to Overheads @ 17.5/10 kg
Time Cap: 7 minutes

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 2

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

– Hold catch position for 3secs
– Mod load across (increase from last week)
– 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 (increase from last week)
– 1 sec pause overhead in the HSPU
– Build deficit if needed

C.

5 Rounds for Time:
30 Double-Unders
8 Dumbbell Ground to Overheads @ 20/12.5 kg
Time Cap: 7 minutes

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 2

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

– Hold catch position for 3secs
– Mod load across (increase from last week)
– 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 (increase from last week)
– 1 sec pause overhead in the HSPU
– Build deficit if needed

C.

5 Rounds for Time:
30 Double-Unders
8 Dumbbell Ground to Overheads @ 22.5/15 kg
Time Cap: 7 minutes

D. Accessory

Accessory
Level 1:
Complete 3-4 rounds for quality:
25ft zig zag handstand walk
10 double KB hang power clean @ mod load
15 GHD sit-ups

Level 2:
Complete 3-4 rounds for quality:
25ft handstand walk
10 double KB hang power clean @ mod load
15 GHD sit-ups

Level 3:
EMOM 9-12 mins:
1 = 30s hadnstand walk attempt or scaling option
2 = 8-10 double KB hang power clean
3 = 12-15 GHD situpsScoring: 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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