October 15, 2018 – Strength & Conditioning Programme

October 15, 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. Squat Clean + Push Press 1.1.1-1.1.1-1.1.1-1.1-1.1

Squat Clean + Push Press
– Set 1 – 1.1.1 complexes
– Set 2 – 1.1.1 complexes
– Set 3 – 1.1.1 complexes
– Set 4 – 1.1 complexes
– Set 5 – 1.1 complexes
Rest as needed

– Build to a technically sound double in 12mins

B. 15 minute EMOM of Rowing and 5 Dumbbell Deadlifts + 5 Dumbbell Hang Power Cleans + 5 Dumbbell Push Presses

Every 1 minute for 15 minutes (5 rounds):
Minute 1
Row for 45 seconds
Minute 2
5 Dumbbell Deadlifts + 5 Dumbbell Hang Power Cleans + 5 Dumbbell Push Presses
Minute 3
Rest

– Row at a high aerobic pace
– Select a managable load to start. Can build as you go through each set. NO FAILS
– Complete the complex unbroken

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. Clean and Jerk 1.1-1.1-1.1-1-1

Clean and Jerk
– Set 1 – 1.1 reps
– Set 2 – 1.1 reps
– Set 3 – 1.1 reps
– Set 4 – 1 rep
– Set 5 – 1 rep
Rest as needed

– Build to a technically sound single in 12mins
– Touch and go from the catch to overhead.
– Can Push jerk or Split Jerk

B. 15 minute EMOM of Rowing and 5 Deadlifts + 4 Hang Power Cleans + 3 Shoulder to Overheads

Every 1 minute for 15 minutes (5 rounds):
Minute 1
Row for 45 seconds
Minute 2
5 Deadlifts + 4 Hang Power Cleans + 3 Shoulder to Overheads
Minute 3
Rest

– Row at a high aerobic pace
– Select a managable load to start. Can build as you go through each set. NO FAILS
– Complete the complex unbroken

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. Clean and Jerk 1.1-1.1-1.1-1-1

Clean and Jerk
– Set 1 – 1.1 reps
– Set 2 – 1.1 reps
– Set 3 – 1.1 reps
– Set 4 – 1 rep
– Set 5 – 1 rep
Rest as needed

– Build to a technically sound single in 12mins
– Touch and go from the catch to overhead.
– Can Push jerk or Split Jerk

B. 15 minute EMOM of Rowing and 5 Deadlifts + 4 Hang Power Cleans + 3 Shoulder to Overheads

Every 1 minute for 15 minutes (5 rounds):
Minute 1
Row for 45 seconds
Minute 2
5 Deadlifts + 4 Hang Power Cleans + 3 Shoulder to Overheads
Minute 3
Rest

– Row at a high aerobic pace
– Select a managable load to start. Can build as you go through each set. NO FAILS
– Complete the complex unbroken

C. Complete 3 rounds for movement quality

Complete 3 rounds for movement quality
6 single arm KB snatch right arm
6 single arm KB overhead walking lunges right arm
24 side plank arch ups right arm
6 single arm KB snatch left arm
6 single arm KB overhead walking lunges left arm
24 side plank arch ups left arm
Scoring: Not Scored

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