November 6, 2018 – Strength & Conditioning Programme

November 6, 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: One Arm Dumbbell Shoulder Press, Hanging Knee Raise

3 sets of:
A1. 6 One Arm Dumbbell Shoulder Presses (3010 tempo)Rest 30 secondsA2. 10 Hanging Knee Raises– Mod-heavy across for stirct press. Adhere to tempo (6 reps per arm)
– Knee raise, incorporate kipping movement. Progress difficulty by increasing height of knees with each rep (knees to elbow is the target)
Rest 1 minute

B. 5 Rounds For Time of Rowing, Dumbbell Hang Power Clean and Jerks, Double-Unders, and Dumbbell Alternating Power Snatches

5 Rounds for Time:
20/15 Calories of Rowing
12 Dumbbell Hang Power Clean and Jerks @ 17.5/10 kg
36 Double-Unders
16 Dumbbell Alternating Power Snatches @ 17.5/10 kg
Rest 90 seconds between each round


– Sustainable pace across all sets
– Work on proficiency of DB movements
– HPC & Jerk is 6 one arm, swap to the other arm
– Power snatch is alternating (ensure re-dip in catch!)

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. Alternating Sets: Strict Handstand Push-Up, Kipping Toes to Bar

3 sets of:
A1. 5 Strict Handstand Push-UpsRest 30 secondsA2. Max Kipping Toes to Bars– Build to deficit for strict HSPU
– If unable to complete at least 1 strict HSPU, complete 2-3 eccentric HSPU (5 sec down) every 90s x 4 sets (6 mins of total work)
– TTB, stop 1-3 reps from failure. Focus on good mechanics here.
Rest 1 minute

B. 5 Rounds For Time of Rowing, Dumbbell Hang Power Clean and Jerks, Double-Unders, and Dumbbell Alternating Power Snatches

5 Rounds for Time:
20/15 Calories of Rowing
12 Dumbbell Hang Power Clean and Jerks @ 22.5/15 kg
36 Double-Unders
16 Dumbbell Alternating Power Snatches @ 22.5/15 kg
Rest 90 seconds between each round


– Sustainable pace across all sets
– Work on proficiency of DB movements
– HPC & Jerk is 6 one arm, swap to the other arm
– Power snatch is alternating (ensure re-dip in catch!)

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. Alternating Sets: Strict Handstand Push-Up, Kipping Toes to Bar

3 sets of:
A1. 5 Strict Handstand Push-UpsRest 30 secondsA2. Max Kipping Toes to Bars– Build to deficit for strict HSPU
– TTB, stop 4-6 reps from failure. Focus on good mechanics here.
Rest 1 minute

B. 5 Rounds For Time of Rowing, Dumbbell Hang Power Clean and Jerks, Double-Unders, and Dumbbell Alternating Power Snatches

5 Rounds for Time:
20/15 Calories of Rowing
12 Dumbbell Hang Power Clean and Jerks @ 25/17.5 kg
36 Double-Unders
16 Dumbbell Alternating Power Snatches @ 22.5/15 kg
Rest 90 seconds between each round


– Sustainable pace across all sets
– Work on proficiency of DB movements
– HPC & Jerk is 6 one arm, swap to the other arm
– Power snatch is alternating (ensure re-dip in catch!)

C. Accessory

Accessory
A1. Strict toes to rings (control negative) 3 x AMRAP. Rest 15-30s
A2. Feet elevated chest to ring hold in ring row 3 x AMSAP. Rest 15-30s
A3. Wall facing handstand hold 3 x AMSAP. Rest 15-30s
A4. Hollow Hold 3 x AMSAP. Rest 15-30s
Scoring: Not Scored

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