September 14, 2018 – Strength & Conditioning Programme

September 14, 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. Push Press 4 x 3

Push Press
– 4 sets of 3 reps
Rest as needed

– Build to a technically sound triple
– Not TnG

B. Clean Grip Deadlift 3 x 6

Clean Grip Deadlift (22X1 tempo)
– 3 sets of 6 reps
Rest 2 minutes between sets

– Build to a moderately heavy set of 5
– Adhere to tempo

C. For Time: Double-Unders, Deadlifts, and Push-Ups

For Time:
63 Double-Unders
21 Deadlifts @ 60/40 kg
15/10 Push-Ups
54 Double-Unders
18 Deadlifts @ 60/40 kg
12/8 Push-Ups
45 Double-Unders
15 Deadlifts @ 60/40 kg
9/6 Push-Ups
Time Cap: 9 minutes

– If doing single unders, x2 the rep count

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. Split Jerk 4 x 3

Split Jerk
– 4 sets of 3 reps
Rest as needed

– Build to a technically sound triple
– Not TnG

B. Clean Grip Deadlift 3 x 5

Clean Grip Deadlift (22X1 tempo)
– 3 sets of 5 reps
Rest 2 minutes between sets

– Build to a tough set of 5
– Adhere to tempo

C. For Time: Double-Unders, Deadlifts, and Kipping Handstand Push-Ups

For Time:
63 Double-Unders
21 Deadlifts @ 80/50 kg
12 Kipping Handstand Push-Ups
54 Double-Unders
18 Deadlifts @ 80/50 kg
9 Kipping Handstand Push-Ups
45 Double-Unders
15 Deadlifts @ 80/50 kg
6 Kipping Handstand Push-Ups
Time Cap: 9 minutes

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. Split Jerk 4 x 3

Split Jerk
– 4 sets of 3 reps
Rest as needed

– Build to a technically sound triple
– Not TnG

B. Clean Grip Deadlift 3 x 5

Clean Grip Deadlift (22X1 tempo)
– 3 sets of 5 reps
Rest 2 minutes between sets

– Build to a tough set of 5
– Adhere to tempo

C. For Time: Double-Unders, Deadlifts, and Kipping Handstand Push-Ups

For Time:
63 Double-Unders
21 Deadlifts @ 93/65 kg
15 Kipping Handstand Push-Ups
54 Double-Unders
18 Deadlifts @ 93/65 kg
12 Kipping Handstand Push-Ups
45 Double-Unders
15 Deadlifts @ 93/65 kg
9 Kipping Handstand Push-Ups
Time Cap: 9 minutes

D. 4 Rounds For Time of Double Kettlebell Deadlifts, Farmers Walks, and Handstand Walks

4 Rounds for Time:
10 Double Kettlebell Deadlifts
Farmers Walk 100 feet
Handstand Walk 50 feet

If still working on handstand walks, play with the following and sub handstand walks for wall walks for B work
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

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