October 22, 2018 – Strength & Conditioning Programme

October 22, 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. Back Squat 3 x 6

Back Squat (30X0 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– Build to a mod-heavy set of 6 reps (7/10RPE)

B. Power Clean + Hang Squat Clean 5 x 1

Every 1 minute, for 5 minutes (5 sets):
Power Clean + Hang Squat Clean

– Build to a challenging set

C. 6 minute EMOM of Power Cleans, Burpees over the Barbell, and Hang Squat Cleans

Every 2 minute for 6 minutes (3 rounds):
8 Power Cleans
10 Burpees over the Barbell
4 Hang Squat Cleans

– Select a challenging load for the complex
– Can build
– Barbell work is all UB and TnG

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. Back Squat 3 x 5

Back Squat (30X0 tempo)
– 3 sets of 5 reps
Rest 2 minutes between sets

– Build to a mod-heavy set of 5 reps (7/10RPE)

B. Power Clean + Hang Squat Clean 5 x 1

Every 1 minute, for 5 minutes (5 sets):
Power Clean + Hang Squat Clean

– Build to a challenging set

C. 6 minute EMOM of Power Cleans, Burpees over the Barbell, and Hang Squat Cleans

Every 2 minute for 6 minutes (3 rounds):
10 Power Cleans
10 Burpees over the Barbell
5 Hang Squat Cleans

– Select a challenging load for the complex
– Can build
– Barbell work is all UB and TnG

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. Back Squat 3 x 5

Back Squat (30X0 tempo)
– 3 sets of 5 reps
Rest 2 minutes between sets

– Build to a mod-heavy set of 5 reps (7/10RPE)

B. Power Clean + Hang Squat Clean 5 x 1

Every 1 minute, for 5 minutes (5 sets):
Power Clean + Hang Squat Clean

– Build to a challenging set

C. 6 minute EMOM of Power Cleans, Burpees over the Barbell, and Hang Squat Cleans

Every 2 minute for 6 minutes (3 rounds):
10 Power Cleans
10 Burpees over the Barbell
5 Hang Squat Cleans

– Select a challenging load for the complex
– Can build
– Barbell work is all UB and TnG

D. Complete 3 rounds for quality:

Complete 3 rounds for quality:
45s tall kneeling double KB front rack hold @ tough load
45s KB farmers hold @ tough load
45s rotating GHD sorenson hold (hold 2 sec each side)
Scoring: Not Scored

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