October 16, 2018 – Strength & Conditioning Programme

October 16, 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: Strict Pull-Up, Alternating One-Arm Dumbbell Snatch, Assault Bike

4 sets, starting a set every 60 seconds, of:
A1. 4-8 Strict Pull-UpsA2. 10-12 Alternating One-Arm Dumbbell SnatchesA3. Assault Bike for 1 minute– Use band if unable to achieve at least 6 pullups per round
– Select an appropriate load for KBS. Full KBS.
– 60sec assault bike @ conversational pace/active recovery

B. 6 Rounds For Time of Kettlebell Swings, Burpee Box Jump-Overs, and Rowing

6 Rounds for Time:
10 Kettlebell Swings @ 24/16 kg
8 Burpee Box Jump-Overs 24/20 inches
18/12 Calories of Rowing
Rest 1 minute between each round
Time Cap: 20 minutes

– Work with a partner, complete 4-6 sets EACH
– Work:Rest = 1:1
– The 'programmed 60secs of rest' is just there for the sake of the programme

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: Chest-to-Bar Supinated Pull-Up, Bar Muscle-Up, Assault Bike

4 sets, starting a set every 60 seconds, of:
A1. 3-6 Chest-to-Bar Supinated Pull-UpsA2. 2-6 Bar Muscle-UpsA3. Assault Bike for 1 minute– Sports specific pulling endurance.
– Add load to strict CTB if possible
– Minimise sloppy repetitions. Looking to build endurance and capacity with technically sound repetitions.
– If you cannot complete bar muscle ups, 4-10 kipping C2B pull ups
– 60sec assault bike @ conversational pace/active recovery

B. 6 Rounds For Time of Kettlebell Swings, Burpee Box Jump-Overs, and Rowing

6 Rounds for Time:
10 Kettlebell Swings @ 28/20 kg
8 Burpee Box Jump-Overs 24/20 inches
20/15 Calories of Rowing
Rest 1 minute between each round
Time Cap: 20 minutes

– Work with a partner, complete 4-6 sets EACH
– Work:Rest = 1:1
– The 'programmed 60secs of rest' is just there for the sake of the programme

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. 12 minute EMOM of Chest-to-Bar Pull-Ups, Toes to Bars, Muscle-Ups, and Assault Bike

Every 1 minute for 12 minutes (4 rounds):
Minute 1
5-7 Chest-to-Bar Pull-Ups
5-7 Toes to Bars
Minute 2
2-7 Muscle-Ups
Minute 3
Assault Bike for 1 minute

– Sports specific pulling endurance.
– Progressing reps from last week
– Minimise sloppy repetiation. Looking to build endurance and capacity with technically sound repetitions.

B. 6 Rounds For Time of Kettlebell Swings, Burpee Box Jump-Overs, and Rowing

6 Rounds for Time:
10 Kettlebell Swings @ 32/24 kg
8 Burpee Box Jump-Overs 24/20 inches
20/15 Calories of Rowing
Rest 1 minute between each round
Time Cap: 20 minutes

– Work with a partner, complete 4-6 sets EACH
– Work:Rest = 1:1
– The 'programmed 60secs of rest' is just there for the sake of the programme

C. Complete 4 sets of:

Complete 4 sets of:
30s D-ball carry @ tough load
45s GHD sorenson hold (can add DB to chest)
60s front plank on elbows

Rest 90-120s between setsScoring: Not Scored

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