October 12, 2018 – Strength & Conditioning Programme

October 12, 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. Clean Grip Deadlift 7 x 4

Every 1 minute, for 7 minutes (7 sets):
4 Clean Grip Deadlifts

– @90-95% of last weeks load

B. Front Squat 6 x 5

Every 1 minute, for 6 minutes (6 sets):
5 Front Squats (20X0 tempo)

– Focus on controlled decent, and fast ascent.
– Goal is to think about moving fast (even if it doesn't look like you are moving very fast!). Increase load slightly from last week
– Reps should feel like a 6/10

C. 9 Rounds For Time of Alternating One-Arm Dumbbell Snatches and Air Squats

9 Rounds for Time:
8 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
16 Air Squats
Time Cap: 12 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. Banded Deadlift 7 x 3

Every 1 minute, for 7 minutes (7 sets):
3 Banded Deadlifts

– Moderate bar load, looking for speed in lockout when bar passes the knee
– Moderate band tension
– Not Touch and Go
– Clean grip

B. Front Squat 6 x 5

Every 1 minute, for 6 minutes (6 sets):
5 Front Squats @ 55-60% (20X0 tempo)

– Focus on controlled decent, and fast ascent.
– Goal is to think about moving fast (even if it doesn't look like you are moving very fast!). Slight increase from last week

C. 9 Rounds For Time of Alternating One-Arm Dumbbell Snatches and Air Squats

9 Rounds for Time:
8 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
16 Air Squats
Time Cap: 12 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. Banded Deadlift 7 x 3

Every 1 minute, for 7 minutes (7 sets):
3 Banded Deadlifts

– Moderate bar load, looking for speed in lockout when bar passes the knee
– Moderate band tension
– Not Touch and Go
– Clean grip

B. Front Squat 6 x 5

Every 1 minute, for 6 minutes (6 sets):
5 Front Squats @ 55-60% (20X0 tempo)

– Focus on controlled decent, and fast ascent.
– Goal is to think about moving fast (even if it doesn't look like you are moving very fast!). Slight increase from last week

C. 9 Rounds For Time of Alternating One-Arm Dumbbell Snatches and Air Squats

9 Rounds for Time:
8 Alternating One-Arm Dumbbell Snatches @ 25/17.5 kg
16 Air Squats
Time Cap: 12 minutes

D. Complete 3 rounds for quality

Complete 3 rounds for quality
20 GHD hip extensions
20 alt landmine rotations @ light load
20 V-ups
100ft Single arm DB overhead carry (each arm)
20 Side plank arch ups on elbow
Scoring: Time (lower is better)

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