October 26, 2018 – Strength & Conditioning Programme

October 26, 2018 – Strength & Conditioning Programme

Fitness

Warm Up

A1. 90/90 Pec Major / Minor Doorway Stretch – 2 x 30s-45sec; rest as needed
A2. 1-arm Serratus Wall Slides w/ foam roller – 2 x 3-4. https://www.youtube.com/watch?v=-uvqeFA3rBc
B. Squat Position DB Goblet Press & Banded Mobilization – 2 x 3-4 cycles of the routine
*https://www.instagram.com/p/BUiYPx8gL5J/?hl=en&taken-by=theprehabguys
C. 5 mins squat routine (https://www.youtube.com/watch?v=f8ZUoXQh9Tk&t=68s)

A. Clean Grip Deadlift 4 x 5

Clean Grip Deadlift (21X1 tempo)
– 4 sets of 5 reps
Rest as needed

– Build to a tough set of 5 reps (8/10 RPE)
– Not TnG
– Perfect mechanics
– Continuous 8min EMOM

B. Push Press 4 x 3

Every 1 minute, for 4 minutes (4 sets):
3 Push Presses

– Mod load
– Not TnG

C. Push Jerk 4 x 3

Every 1 minute, for 4 minutes (4 sets):
3 Push Jerks

– Mod load
– Not TnG

D. 4 Rounds For Time of Deadlifts, Hanging Knee Raises, and Jumping Lunges

4 Rounds for Time:
5 Deadlifts
10 Hanging Knee Raises
16 Jumping Lunges
Time Cap: 8 minutes

– Deadlift: @ 80-85% of A
– Jumping alternated lunges
– Focus: Execution of 'heavy' deadlifts under moderate levels of fatigue

Performance

Warm Up

A1. 90/90 Pec Major / Minor Doorway Stretch – 2 x 30s-45sec; rest as needed
A2. 1-arm Serratus Wall Slides w/ foam roller – 2 x 3-4. https://www.youtube.com/watch?v=-uvqeFA3rBc
B. Squat Position DB Goblet Press & Banded Mobilization – 2 x 3-4 cycles of the routine
*https://www.instagram.com/p/BUiYPx8gL5J/?hl=en&taken-by=theprehabguys
C. 5 mins squat routine (https://www.youtube.com/watch?v=f8ZUoXQh9Tk&t=68s)

A. Clean Grip Deadlift 4 x 3

Clean Grip Deadlift (21X1 tempo)
– 4 sets of 3 reps
Rest as needed

– Build to a tough set of 3 reps (8/10 RPE)
– Not TnG
– Perfect mechanics
– Continuous 8min EMOM

B. Push Press 4 x 3

Every 1 minute, for 4 minutes (4 sets):
3 Push Presses

– Mod load
– Not TnG

C. Push Jerk 4 x 3

Every 1 minute, for 4 minutes (4 sets):
3 Push Jerks

– Mod load
– Not TnG

D. 4 Rounds For Time of Deadlifts, Chest-to-Bar Pull-Ups, and Jumping Lunges

4 Rounds for Time:
5 Deadlifts
10/6 Chest-to-Bar Pull-Ups
16 Jumping Lunges
Time Cap: 8 minutes

– Deadlift: Men @ 75% of A. Women @ 80% of A
– Jumping alternated lunges
– Focus: Execution of 'heavy' deadlifts under moderate levels of fatigue

Competitor

Warm Up

A1. 90/90 Pec Major / Minor Doorway Stretch – 2 x 30s-45sec; rest as needed
A2. 1-arm Serratus Wall Slides w/ foam roller – 2 x 3-4. https://www.youtube.com/watch?v=-uvqeFA3rBc
B. Squat Position DB Goblet Press & Banded Mobilization – 2 x 3-4 cycles of the routine
*https://www.instagram.com/p/BUiYPx8gL5J/?hl=en&taken-by=theprehabguys
C. 5 mins squat routine (https://www.youtube.com/watch?v=f8ZUoXQh9Tk&t=68s)

A. Clean Grip Deadlift 4 x 3

Clean Grip Deadlift (21X1 tempo)
– 4 sets of 3 reps
Rest as needed

– Build to a tough set of 3 reps (8/10 RPE)
– Not TnG
– Perfect mechanics
– Continuous 8min EMOM

B. Push Press 4 x 3

Every 1 minute, for 4 minutes (4 sets):
3 Push Presses

– Mod load
– Not TnG

C. Push Jerk 4 x 3

Every 1 minute, for 4 minutes (4 sets):
3 Push Jerks

– Mod load
– Not TnG

D. 4 Rounds For Time of Deadlifts, Chest-to-Bar Pull-Ups, and Jumping Lunges

4 Rounds for Time:
5 Deadlifts
12/10 Chest-to-Bar Pull-Ups
16 Jumping Lunges
Time Cap: 8 minutes

– Deadlift: Men @ 75% of A. Women @ 80% of A
– Jumping alternated lunges
– Focus: Execution of 'heavy' deadlifts under moderate levels of fatigue

E. 4 Rounds For Time of Handstand Walks, D-Ball Carries, and GHD Sit-Ups

4 Rounds for Time:
Handstand Walk 50 feet
D-Ball Carry 100 feet
15 GHD Sit-Ups

– Perform for quality
– If you have the necessary OH/thoracic extension, complete with 100ft 2arm KB OH carry instead of d-ball carry
– Must perform with perfect positioning (e.g. NOT bent arms)

If still working on handstand walks, start with 10 minutes of play working through the following:
Handstand walk regressions (15 mins of play using the following exercsies):
– Box handstand weight shifts: https://www.youtube.com/watch?v=stT7wcUTKxQ
– Back to wall handstand sponge shifts: https://www.youtube.com/watch?v=riMgdqcwqAk
– Handstand balance off box: https://www.youtube.com/watch?v=2t7hlHlT-n4
– Short handstand wallks for quality

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