November 5, 2018 – Strength & Conditioning Programme

November 5, 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. Back Squat 4 x 5

Every 2 minutes, for 8 minutes (4 sets):
5 Back Squats (30X0 tempo)

– Mod heavy across

B. Power Clean 5 x 3

Every 1 minute, for 5 minutes (5 sets):
3 Power Cleans

– Build to a challenging set with perfect from
– TnG

C. 21-15-9 Power Cleans and Burpees over the Barbell

21-15-9 Reps for Time:
Power Clean
Burpee over the Barbell

– Recommended loads @ 55-65%% of 1RM
– Should be a challenging load which you can execute efficiently
– Complete all Power Cleans in Singles.
– Goal is to pick a sustainable pace which you can hold throughout.

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. Back Squat 4 x 3

Every 2 minutes, for 8 minutes (4 sets):
3 Back Squats @ 82-85% (30X0 tempo)

B. Power Clean 5 x 3

Every 1 minute, for 5 minutes (5 sets):
3 Power Cleans

– Build to a challenging set with perfect from
– TnG

C. 21-15-9 Power Cleans and Burpees over the Barbell

21-15-9 Reps for Time:
Power Clean
Burpee over the Barbell

– Men @ 60% of 1RM
– Women @ 65% of 1RM
– Complete all Power Cleans in Singles
– Goal is to pick a sustainable pace which you can hold throughout.

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. Back Squat 4 x 3

Every 2 minutes, for 8 minutes (4 sets):
3 Back Squats @ 82-85% (30X0 tempo)

B. Power Clean 5 x 3

Every 1 minute, for 5 minutes (5 sets):
3 Power Cleans

– Build to a challenging set with perfect from
– TnG

C. 21-15-9 Power Cleans and Burpees over the Barbell

21-15-9 Reps for Time:
Power Clean
Burpee over the Barbell

– Men @ 60% of 1RM
– Women @ 65% of 1RM
– Complete all Power Cleans in Singles
– Goal is to pick a sustainable pace which you can hold throughout.

D. Complete 3 giant sets

Complete 3 giant sets
(no rest between exercsies until end):
8 Lying Olympic ring hamstring curls
14 alt KB goblet box step overs (crossover and crossundder, variation 2) https://www.youtube.com/watch?v=kS1ZDcogsKg
20 DB Single Leg walking Romnian Deadlifts (death march) https://www.youtube.com/watch?v=I02MsU8l170

Rest 90s between setsScoring: Not Scored

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