September 11, 2018 – Strength & Conditioning Programme

September 11, 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

*CHOOSE EITHER A/B/C.
NOT ALL 3.

Every 90s x 4 sets:
Level 1: 6 tough banded pullups
Level 2: 4-5 supinated chest to bar pullups
Level 3: 2-4 pronated pullups

– Add load to levels 2 and 3 if possible
– Don't get bored with the progressions!

A. Banded Pull-Up 4 x 6

Every 90 seconds, for 6 minutes (4 sets):
6 Banded Pull-Ups

B. Weighted Strict Chest-to-Bar Supinated Pull-Up 4 x 4-5

Every 90 seconds, for 6 minutes (4 sets):
4-5 Weighted Strict Chest-to-Bar Supinated Pull-Ups

C. Weighted Strict Chest-to-Bar Pull-Up 4 x 2-4

Every 90 seconds, for 6 minutes (4 sets):
2-4 Weighted Strict Chest-to-Bar Pull-Ups

D. Alternating Sets: Dumbbell One-Arm Torso Row, Push-Up

4 sets, starting a set every 60 seconds, of:
D1. 7 Dumbbell One-Arm Torso Rows (2010 tempo)D2. 6-10 Push-Ups (3010 tempo)– Dumbbell torso row – complete both arms in the same minute (7/7)
– Pushup progressions: On knees -> On feet floor -> Feet elevated -> Deficit -> Paralettes with feet elevated -> Rings with feet elevated

E. 9 minute AMRAP of Rowing, Hanging Knee Raises, and Dumbbell Push Presses

As Many Rounds and Reps as possible in 9 minutes:
21/15 Calories of Rowing
10 Hanging Knee Raises
9 Dumbbell Push Presses @ 15/10 kg

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

*CHOOSE EITHER A/B/C.
NOT ALL 3.

Every 90s x 4 sets:
Level 1: 3-5 strict supinated Chest to bar pullups
Level 2: 1-3 strict pronated Chest to bar pullups
Level 3: 1-3 UB kipping muscle-ups

– Add load to level 1 & 2 if possible
– You should be able to compelte 3 strict pronated chest to bar pullups (for all 4 sets) before starting ring muscle-up training
– Don't get bored with the progressions!

A. Weighted Strict Chest-to-Bar Supinated Pull-Up 4 x 3-5

Every 90 seconds, for 6 minutes (4 sets):
3-5 Weighted Strict Chest-to-Bar Supinated Pull-Ups

B. Weighted Strict Chest-to-Bar Pull-Up 4 x 1-3

Every 90 seconds, for 6 minutes (4 sets):
1-3 Weighted Strict Chest-to-Bar Pull-Ups

C. Kipping Muscle-Up 4 x 1-3

Every 90 seconds, for 6 minutes (4 sets):
1-3 Kipping Muscle-Ups

D. Alternating Sets: Dumbbell One-Arm Torso Row, Push-Up

4 sets, starting a set every 60 seconds, of:
D1. 7 Dumbbell One-Arm Torso Rows (2010 tempo)D2. 6-10 Push-Ups (3010 tempo)– Dumbbell torso row – complete both arms in the same minute (7/7)
– Pushup progressions: On knees -> On feet floor -> Feet elevated -> Deficit -> Paralettes with feet elevated -> Rings with feet elevated

E. 9 minute AMRAP of Rowing, Toes to Bars, and Dumbbell Push Presses

As Many Rounds and Reps as possible in 9 minutes:
21/15 Calories of Rowing
10/8 Toes to Bars
9 Dumbbell Push Presses @ 20/12.5 kg

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

*CHOOSE EITHER A/B
NOT BOTH

Level 1:
– If you can complete less than 4 UB bar muscle-ups
Level 2:
– Use DB between feet for weighted pullups
– NO transition between pullups to muscle-ups
– Goal here is to introduce mod levels of pulling fatigue before executing bar muscle-ups

A. Bar Muscle-Up 4 x 2-4

Every 90 seconds, for 6 minutes (4 sets):
2-4 Bar Muscle-Ups

B. 6 minute EMOM of Weighted Pull-Ups and Bar Muscle-Ups

Every 90 seconds for 6 minutes (4 rounds):
3-5 Weighted Pull-Ups
4-6 Bar Muscle-Ups

C. Alternating Sets: Dumbbell One-Arm Torso Row, Kipping Ring Dip

4 sets, starting a set every 60 seconds, of:
C1. 7 Dumbbell One-Arm Torso Rows (2010 tempo)C2. 6-10 Kipping Ring Dips– Dumbbell torso row – complete both arms in the same minute (7/7)
– Don't go to 'failure' on kRing Dips

D. 9 minute AMRAP of SkiErg, Toes to Bars, and Dumbbell Push Presses

As Many Rounds and Reps as possible in 9 minutes:
21/15 Calories of SkiErg
12/10 Toes to Bars
9 Dumbbell Push Presses @ 22.5/15 kg

E. Complete for quality:

Complete for quality:
– Accumulate 60-90s in a hanging L-sit
– Accumulate 30-40 GHD GHD sorenson plate overhead raises https://www.youtube.com/watch?v=198xwAs9nCk
– Accumulate 50-60 perfect hollow rocks
Scoring: Not Scored

View on WodUp

Leave a Comment