September 10, 2018 – Strength & Conditioning Programme

September 10, 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. Power Clean + Hang Power Clean 4 x 1

Power Clean + Hang Power Clean
– 4 sets of
Rest 2 minutes between sets

– Build to a tough (but solid) complex
– Hang Powerclean from Below Knee

B. Back Squat 3 x 6-7

Back Squat (21X1 tempo)
– 3 sets of 6-7 reps
Rest 90 seconds between sets

– Increase loads from last week

C. 12 minute EMOM of Burpee Box Jumps, Dumbbell Deadlifts, Dumbbell Hang Power Cleans, and Dual Dumbbell Front Squats

Every 2 minute for 12 minutes (6 rounds):
7 Burpee Box Jumps 24/20 inches
6 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
3 Dual Dumbbell Front Squats

– @light / mod load.
– Technique and efficiency are more important than load
– Goal is to complete the complex unbroken each set

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. Power Clean + Hang Power Clean 4 x 1

Power Clean + Hang Power Clean
– 4 sets of
Rest 2 minutes between sets

– Build to a tough (but solid) complex
– Hang Powerclean from Below Knee

B. Back Squat 7-5-3

Back Squat (21X1 tempo)
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest 90 seconds between sets

– Build through

C. 12 minute EMOM of Burpee Box Jumps, Deadlifts, Hang Power Cleans, and Front Squats

Every 2 minute for 12 minutes (6 rounds):
7 Burpee Box Jumps 24/20 inches
6 Deadlifts
5 Hang Power Cleans
3 Front Squats

– @light / mod load.
– Technique and efficiency are more important than load
– Goal is to complete the complex unbroken each set

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. Power Clean + Hang Power Clean 4 x 1

Power Clean + Hang Power Clean
– 4 sets of
Rest 2 minutes between sets

– Build to a tough (but solid) complex
– Hang Powerclean from Below Knee

B. Back Squat 7-5-3

Back Squat (21X1 tempo)
– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
Rest 90 seconds between sets

– Build through

C. 12 minute EMOM of Burpee Box Jumps, Deadlifts, Hang Power Cleans, and Front Squats

Every 2 minute for 12 minutes (6 rounds):
7 Burpee Box Jumps 24/20 inches
6 Deadlifts
5 Hang Power Cleans
3 Front Squats

– @light / mod load.
– Technique and efficiency are more important than load
– Goal is to complete the complex unbroken each set

D. Barbell GHD Back Extension 4 x 10-12

Barbell GHD Back Extension (20X1 tempo)
– 4 sets of 10-12 reps
Rest 90 seconds between sets

E. 5 Rounds For Time of Dual Kettlebell Front Rack Carries and Wall Walks

5 Rounds for Time:
Dual Kettlebell Front Rack Carry 100 feet
3 Wall Walks

– Hold wall walk for 5secs @top

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