October 23, 2018 – Strength & Conditioning Programme

October 23, 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. Shoulder Press 6 x 5

Every 1 minute, for 6 minutes (6 sets):
5 Shoulder Presses (2010 tempo)

– Must be able to complete 5 reps in all sets
– Go lighter than you think

B. 4 Rounds For Time of Hanging Knee Raises, Dumbbell Power Snatches, and Dumbbell One-Arm Overhead Walking Lunge Steps

4 Rounds for Time:
12 Hanging Knee Raises
8 Dumbbell Power Snatches
6 Dumbbell One-Arm Overhead Walking Lunge Steps
8 Dumbbell Power Snatches
6 Dumbbell One-Arm Overhead Walking Lunge Steps
Rest 90 seconds between each round


– Complete power snatch + OH lunges on one arm first, then power snatch + OH lunges on the other arm
– TnG Power snatch
– Select an appropriate rep range which allows you to complete all of your hanging knee raises unbroken (5-12 reps)
– Select a challenging load for the DB power snatch and overhead walking lunge. Can build
– Must perform a POWER SNATCH (redip under the DB)
– If unable to perform overhead walking lunge, scale to single arm front rack walking lunge

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. Strict Handstand Push-Up 6 x 2-3

Every 1 minute, for 6 minutes (6 sets):
2-3 Strict Handstand Push-Ups

– Can build deficit to make these challenging
– If unable to complete 2-3 strict HSPU, complete 3 eccentric HSPU (5 sec down) every 90s x 4 sets (6 mins of total work)

B. 4 Rounds For Time of Toes to Bars, Dumbbell Power Snatches, and Dumbbell One-Arm Overhead Walking Lunge Steps

4 Rounds for Time:
12 Toes to Bars
8 Dumbbell Power Snatches
6 Dumbbell One-Arm Overhead Walking Lunge Steps
8 Dumbbell Power Snatches
6 Dumbbell One-Arm Overhead Walking Lunge Steps
Rest 90 seconds between each round


– Complete power snatch + OH lunges on one arm first, then power snatch + OH lunges on the other arm
– TnG Power snatch
– Looking to string BIGGER sets of unbroken reps for T2B
– Select an appropriate rep range which allows you to complete all of your T2B unbroken (5-12 reps)
– Select a challenging load for the DB power snatch and overhead walking lunge. Can build
– Must perform a POWER SNATCH (redip under the DB)
– If unable to perform overhead walking lunge, scale to single arm front rack walking lunge

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. Strict Handstand Push-Up 6 x 3

Every 1 minute, for 6 minutes (6 sets):
3 Strict Handstand Push-Ups

– Can build deficit to make these challenging
– If unable to complete 3 strict HSPU, complete 3 eccentric HSPU (5 sec down) every 90s x 4 sets (6 mins of total work)

B. 4 Rounds For Time of Toes to Bars, Dumbbell Power Snatches, and Dumbbell One-Arm Overhead Walking Lunge Steps

4 Rounds for Time:
20 Toes to Bars
8 Dumbbell Power Snatches
6 Dumbbell One-Arm Overhead Walking Lunge Steps
8 Dumbbell Power Snatches
6 Dumbbell One-Arm Overhead Walking Lunge Steps
Rest 90 seconds between each round


– Complete power snatch + OH lunges on one arm first, then power snatch + OH lunges on the other arm
– TnG Power snatch
– Looking to string BIGGER sets of unbroken reps for T2B
– Select an appropriate rep range which allows you to complete all of your T2B unbroken (10-20 reps)
– Select a challenging load for the DB power snatch and overhead walking lunge. Can build
– Must perform a POWER SNATCH (redip under the DB)
– If unable to perform overhead walking lunge, scale to single arm front rack walking lunge

C. Accessory:

Accessory:
A. Paralette complex. Complete 3 unbroken complexes for quality
x8 shoot through with 2 sec pause in each position
x4 shoot through to 2 sec L-sit (straight leg or bent knee)
Rest as needed
B1. Front lever negatives 3 x 3 (5 sec down). Progressions: Tuck -> One leg in tuck -> Straddle -> Full.

B2. Back to wall handstand hold on paralettes 3 x AMSAP
Scoring: Not Scored

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