September 17, 2018 – Strength & Conditioning Programme

September 17, 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. Hang Power Clean 3 x 3

Every 1 minute, for 3 minutes (3 sets):
3 Hang Power Cleans

– From above knee (@light/mod)

B. Hang Power Clean 3 x 2

Every 1 minute, for 3 minutes (3 sets):
2 Hang Power Cleans

– From below knee (@mod)

C. Power Clean 3 x 1

Every 1 minute, for 3 minutes (3 sets):
1 Power Clean

– From floor (@mod/heavy)

D. Back Squat 4 x 5

Back Squat (2010 tempo)
– 4 sets of 5 reps
Rest as needed

– Build to a tough set of 5 for the day

E. 3 Rounds For Time of Rowing, Box Jump Overs, and Front Squats

3 Rounds for Time:
30/20 Calories of Rowing
15 Box Jump Overs 24/20 inches
10 Front Squats

– Front squats:
@40-45% of 1RM Front Squat
@50-55% of 1RM Front Squat
– Bar starts on the floor

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. Hang Power Clean 3 x 3

Every 1 minute, for 3 minutes (3 sets):
3 Hang Power Cleans

– From above knee (@65-74%)

B. Hang Power Clean 3 x 2

Every 1 minute, for 3 minutes (3 sets):
2 Hang Power Cleans

– From below knee (@75-80%)

C. Power Clean 3 x 1

Every 1 minute, for 3 minutes (3 sets):
1 Power Clean

– From floor (@81-85%)

D. Back Squat 4 x 3

Back Squat (2010 tempo)
– 4 sets of 3 reps
Rest as needed

– Build to a tough set of 3 for the day

E. 3 Rounds For Time of Rowing, Box Jump Overs, and Front Squats

3 Rounds for Time:
30/20 Calories of Rowing
15 Box Jump Overs 24/20 inches
10 Front Squats

– Front squats:
@40-45% of 1RM Front Squat
@50-55% of 1RM Front Squat
– Bar starts on the floor

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. Hang Power Clean 3 x 3

Every 1 minute, for 3 minutes (3 sets):
3 Hang Power Cleans

– From above knee (@65-74%)

B. Hang Power Clean 3 x 2

Every 1 minute, for 3 minutes (3 sets):
2 Hang Power Cleans

– From below knee (@75-80%)

C. Power Clean 3 x 1

Every 1 minute, for 3 minutes (3 sets):
1 Power Clean

– From floor (@81-85%)

D. Back Squat 4 x 3

Back Squat (2010 tempo)
– 4 sets of 3 reps
Rest as needed

– Build to a tough set of 3 for the day

E. 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

F. 5 Rounds For Time of GHD Sit-Ups and Dual Kettlebell Front Rack Carries

5 Rounds for Time:
15 GHD Sit-Ups
Dual Kettlebell Front Rack Carry 100 feet

– Hold wall walk for 5secs @top

G. 3 Rounds For Time of Rowing, Box Jump Overs, and Front Squats

3 Rounds for Time:
30/20 Calories of Rowing
10 Box Jump Overs 24/20 inches
10 Front Squats

– Front squats @50-55% of D.
– Bar starts on the floor
– Competitors ski.

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