October 30, 2018 – Strength & Conditioning Programme

October 30, 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 7 x 4

Every 1 minute, for 7 minutes (7 sets):
4 Shoulder Presses (2010 tempo)

– Must be able to complete 4 reps in all sets
– Slight increase from last week's load if possible

B. 4 Rounds For Time of Hanging Knee Raises, Burpees, Dumbbell Front Rack Walking Lunge Steps, and Burpee over Dumbbells

4 Rounds for Time:
12 Hanging Knee Raises
8 Burpees
8 Dumbbell Front Rack Walking Lunge Steps
8 Burpee over Dumbbells
8 Dumbbell Front Rack Walking Lunge Steps
Rest 90 seconds between each round


– Goal is to match or increase Knee raise reps from last week. Sets must be done unbroken so pick an appropriate rep range. (5-12 reps)
– DB suggested loads: Men: 10-17.5kg. Women: 5-12.5kg
– Perform all lunges unbroken
– Note the changes in the burpees. Your first set execute with a step up technique at a moderate pace (alternating legs).
– The second set execute with a jump back and jump up technique, facing the DBs

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 7 x 2-3

Every 1 minute, for 7 minutes (7 sets):
2-3 Strict Handstand Push-Ups

– Match last week's deficit and reps (increasing sets)
– 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, Burpees, Dumbbell Front Rack Walking Lunge Steps, and Burpee over Dumbbells

4 Rounds for Time:
12 Toes to Bars
8 Burpees
8 Dumbbell Front Rack Walking Lunge Steps
8 Burpee over Dumbbells
8 Dumbbell Front Rack Walking Lunge Steps
Rest 90 seconds between each round


– Goal is to match or increase TTB reps from last week. Sets must be done unbroken so pick an appropriate rep range.
– DB suggested loads: Men: 17.5-22.5kg. Women: 10-15kg
– Perform all lunges unbroken
– Note the changes in the burpees. Your first set execute with a step up technique at a moderate pace (alternating legs).
– The second set execute with a jump back and jump up technique, facing the DBs

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 7 x 3

Every 1 minute, for 7 minutes (7 sets):
3 Strict Handstand Push-Ups

– Match last week's deficit and reps (increasing sets)

B. 4 Rounds For Time of Toes to Bars, Burpees, Dumbbell Front Rack Walking Lunge Steps, and Burpee over Dumbbells

4 Rounds for Time:
20 Toes to Bars
8 Burpees
8 Dumbbell Front Rack Walking Lunge Steps
8 Burpee over Dumbbells
8 Dumbbell Front Rack Walking Lunge Steps
Rest 90 seconds between each round


– Goal is to match or increase TTB reps from last week. Sets must be done unbroken so pick an appropriate rep range.
– DB suggested loads: Men: 20-25kg. Women: 12.5-17.5kg
– Perform all lunges unbroken
– Note the changes in the burpees. Your first set execute with a step up technique at a moderate pace (alternating legs).
– The second set execute with a jump back and jump up technique, facing the DBs

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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