September 18, 2018 – Strength & Conditioning Programme

September 18, 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

COMPLETE EITHER A/B/C/D… NOT ALL 4!

Level 1 – Supinated Pull Up
Level 2 – Supinated C2B Pull Up
Level 3 – Pronated Pull Up
Level 4 – Pronated C2B Pull Up

*All to be completed at bodyweight
*Rest 2-3mins between sets

A. Supinated Pull-Up 3 x Max Reps

Supinated Pull-Up
– 3 sets of Max reps
Rest as needed

B. Chest-to-Bar Supinated Pull-Up 3 x Max Reps

Chest-to-Bar Supinated Pull-Up
– 3 sets of Max reps
Rest as needed

C. Strict Pull-Up 3 x Max Reps

Strict Pull-Up
– 3 sets of Max reps
Rest as needed

D. Strict Chest-to-Bar Pull-Up 3 x Max Reps

Strict Chest-to-Bar Pull-Up
– 3 sets of Max reps
Rest as needed

E. Alternating Sets: Dumbbell Floor Press, Double Kettlebell Bent Over Row

3 sets of:
E1. 10 Dumbbell Floor Presses (3010 tempo)– Complete with single arm at a time
– Neutral grip
Rest 30 secondsE2. 8 Double Kettlebell Bent Over Rows (3010 tempo)Rest 30 seconds

F. For Time: Sit-Ups, Wall Ball Shots, and Double-Unders

For Time:
40 Sit-Ups
40 Wall Ball Shots @ 8/4 kg
40 Double-Unders
30 Sit-Ups
30 Wall Ball Shots @ 8/4 kg
60 Double-Unders
20 Sit-Ups
20 Wall Ball Shots @ 8/4 kg
80 Double-Unders
10 Sit-Ups
10 Wall Ball Shots @ 8/4 kg
100 Double-Unders
Time Cap: 12 minutes

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. Muscle-Up 3 x Max Reps

Muscle-Up
– 3 sets of Max reps
Rest as needed
CHOOSE EITHER A/B… NOT BOTH.

-If unable to complete 1 ring muscle up, complete B.
-Rest 2-3mins between attempts

B. Chest-to-Bar Pull-Up 3 x Max Reps

Chest-to-Bar Pull-Up
– 3 sets of Max reps
Rest as needed

C. Alternating Sets: Dumbbell Floor Press, Double Kettlebell Bent Over Row

3 sets of:
C1. 10 Dumbbell Floor Presses (3010 tempo)– Complete with single arm at a time
– Neutral grip
Rest 30 secondsC2. 8 Double Kettlebell Bent Over Rows (3010 tempo)Rest 30 seconds

D. For Time: Sit-Ups, Wall Ball Shots, and Double-Unders

For Time:
40 Sit-Ups
40 Wall Ball Shots @ 10/6 kg
40 Double-Unders
30 Sit-Ups
30 Wall Ball Shots @ 10/6 kg
60 Double-Unders
20 Sit-Ups
20 Wall Ball Shots @ 10/6 kg
80 Double-Unders
10 Sit-Ups
10 Wall Ball Shots @ 10/6 kg
100 Double-Unders
Time Cap: 12 minutes

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 Muscle-Up Max Reps

Max Strict Muscle-Ups

B. Bar Muscle-Up 2 x Max Reps

Bar Muscle-Up
– 2 sets of Max reps
Rest as needed

C. Alternating Sets: Dumbbell Floor Press, Double Kettlebell Bent Over Row

3 sets of:
C1. 10 Dumbbell Floor Presses (3010 tempo)– Complete with single arm at a time
– Neutral grip
Rest 30 secondsC2. 8 Double Kettlebell Bent Over Rows (3010 tempo)Rest 30 seconds

D. For Time: Sit-Ups, Wall Ball Shots, and Double-Unders

For Time:
40 Sit-Ups
40 Wall Ball Shots @ 10/6 kg
40 Double-Unders
30 Sit-Ups
30 Wall Ball Shots @ 10/6 kg
60 Double-Unders
20 Sit-Ups
20 Wall Ball Shots @ 10/6 kg
80 Double-Unders
10 Sit-Ups
10 Wall Ball Shots @ 10/6 kg
100 Double-Unders
Time Cap: 12 minutes

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

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