October 29, 2018 – Strength & Conditioning Programme

October 29, 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

– @ 85-95% of last week's heavy set of 6 reps

B. Hang Power Clean + Power Clean + Squat Clean 5 x 1

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

– Build to a challenging set

C. 8 minute AMRAP of Double-Unders, Hang Power Cleans, Power Cleans, and Squat Cleans

As Many Rounds and Reps as possible in 8 minutes:
40 Double-Unders
10 Hang Power Cleans
30 Double-Unders
8 Power Cleans
20 Double-Unders
6 Squat Cleans

– Men recommended: 30-45kg
– Women loads: 20-30kg
– Scale double unders by doubling the reps with single unders

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

– @ 85-95% of last week's heavy set of 5 reps

B. Hang Power Clean + Power Clean + Squat Clean 5 x 1

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

– Build to a challenging set
– Must be TnG reps

C. 8 minute AMRAP of Double-Unders, Hang Power Cleans, Power Cleans, and Squat Cleans

As Many Rounds and Reps as possible in 8 minutes:
40 Double-Unders
10 Hang Power Cleans
30 Double-Unders
8 Power Cleans
20 Double-Unders
6 Squat Cleans

– Men recommended: 50-60kg
– Women loads: 30-40kg

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

– @ 85-95% of last week's heavy set of 5 reps

B. Hang Power Clean + Power Clean + Squat Clean 5 x 1

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

– Build to a challenging set
– Must be TnG reps

C. 8 minute AMRAP of Double-Unders, Hang Power Cleans, Power Cleans, and Squat Cleans

As Many Rounds and Reps as possible in 8 minutes:
40 Double-Unders
10 Hang Power Cleans
30 Double-Unders
8 Power Cleans
20 Double-Unders
6 Squat Cleans

– Men recommended: 60-75kg
– Women loads: 40-55kg

D. Complete 3 rounds for quality:

Complete 3 rounds for quality:
45s standing double KB front rack hold @ tough load
45s DB farmers hold @ tough load
10-12 GHD sorenson hold with PVC behind the neck press
Scoring: Not Scored

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