October 2, 2018 – Strength & Conditioning Programme

October 2, 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: Chest-to-Bar Supinated Pull-Up, Ring Row

4 sets of:
A1. 2-5 Chest-to-Bar Supinated Pull-Ups (3010 tempo)Rest 5 secondsA2. 6-8 Ring Rows (3010 tempo)– If you cannot completed 2-5 strict CTB, perform pullups
– If you cannot compelte 2-5 strict pullups, perform 5 banded CTB
– Minimal rest between pullups and ring rows. This should BURN the biceps and lats!
Rest 90 seconds

B. 20 minute EMOM of Assault Bike, Alternating One-Arm Dumbbell Snatches, Double-Unders, and more

Every 1 minute for 20 minutes (5 rounds):
Minute 1
Assault Bike for 35 seconds
Minute 2
6 Alternating One-Arm Dumbbell Snatches
20-30 Double-Unders
Minute 3
10 Hanging Knee Raises
5 Burpees
Minute 4
10 Dual Kettlebell Hang Power Cleans

– Tough TnG DB load
– Select a moderate load for KB
– Complete KB work unbroken

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 Chest-to-Bar Pull-Up, Chest-to-Bar Pull-Up

4 sets of:
A1. 3/1 Strict Chest-to-Bar Pull-UpsNo restA2. 4-8 Chest-to-Bar Pull-UpsMen: 3 Strict + 6-8 Kipping
Women: 1 Strict + 4-6 Kipping
– If you cannot complete CTB, perform the complex with strict pullups and kipping pullups
– To be completed as an unbroken complex (go straight into your kipping CTB/pullups without letting go of the bar)
– Goal is to increase reps from last week
Rest 90 seconds

B. 20 minute EMOM of Assault Bike, Alternating One-Arm Dumbbell Snatches, Double-Unders, and more

Every 1 minute for 20 minutes (5 rounds):
Minute 1
Assault Bike for 35 seconds
Minute 2
6 Alternating One-Arm Dumbbell Snatches
30 Double-Unders
Minute 3
2-5 Burpee Bar Muscle-Ups
Minute 4
10 Dual Kettlebell Hang Power Cleans

– Tough TnG DB load
– For the third minute, if you cannot complete bar muscle ups, complete 5-10 unbroken T2B + 5 burpees

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 Chest-to-Bar Pull-Up, Chest-to-Bar Pull-Up

4 sets of:
A1. 5/3 Strict Chest-to-Bar Pull-UpsNo restA2. 6-12 Chest-to-Bar Pull-UpsMen: 5 Strict + 8-12 Kipping
Women: 3 Strict + 6-8 Kipping
– If you cannot complete CTB, perform the complex with strict pullups and kipping pullups
– To be completed as an unbroken complex (go straight into your kipping CTB/pullups without letting go of the bar)
– Goal is to increase reps from last week
Rest 90 seconds

B. 20 minute EMOM of Assault Bike, Alternating One-Arm Dumbbell Snatches, Double-Unders, and more

Every 1 minute for 20 minutes (5 rounds):
Minute 1
Assault Bike for 35 seconds
Minute 2
6 Alternating One-Arm Dumbbell Snatches
30 Double-Unders
Minute 3
2-7 Burpee Muscle-Ups
Minute 4
10 Dual Kettlebell Hang Power Cleans

– Tough TnG DB load
– For the third minute, if you cannot complete bar muscle ups, complete 5-10 unbroken T2B + 5 burpees

C. 3 Rounds For Time of SkiErg and Farmers Walks

3 Rounds for Time:
30/25 Calories of SkiErg
Farmers Walk 150 feet @ 50/35 kg

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