September 21, 2018 – Strength & Conditioning Programme

September 21, 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 4-4-3-3-2

Push Press
– Set 1 – 4 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
– Set 4 – 3 reps
– Set 5 – 2 reps
Rest as needed

– Not TnG
– Weight loading:
4's @ mod
3's @ mod-heavy
2 @ heavy

B. Clean Grip Deadlift 7-6-5

Clean Grip Deadlift (22X1 tempo)
– Set 1 – 7 reps
– Set 2 – 6 reps
– Set 3 – 5 reps
Rest 2 minutes between sets

– Build to a technically sound set of 5, NOT a max
– Adhere to tempo

C. 20-15-10 Kettlebell Swings and Burpees

20-15-10 Reps for Time:
Kettlebell Swing @ 24/16 kg
Burpee
Time Cap: 7 minutes

– Hit this piece @100%
– The goal is to complete this as fast as possible. Minimise transition times and try to hold onto the KBS as much as possible.
– That does not mean sacrificing movement quality in either movement!

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 3-3-2-2-1

Split Jerk
– Set 1 – 3 reps
– Set 2 – 3 reps
– Set 3 – 2 reps
– Set 4 – 2 reps
– Set 5 – 1 rep
Rest as needed

– Not TnG
– Weight loading:
3's @ mod (75-80%)
2's @ mod-heavy (80-85%)
1 @ heavy based on feel (85%+)

B. Clean Grip Deadlift 5-4-3

Clean Grip Deadlift (22X1 tempo)
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
Rest 2 minutes between sets

– Build to a technically sound triple. NOT a max!
– Adhere to tempo

C. 15-12-9 Power Cleans and Burpees over the Barbell

15-12-9 Reps for Time:
Power Clean @ 52/35 kg
Burpee over the Barbell
Time Cap: 7 minutes

– Hit this piece @100%
– The goal is to complete this as fast as possible. Minimise transition times and try to hold onto the KBS as much as possible.
– That does not mean sacrificing movement quality in either movement!

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 3-3-2-2-1

Split Jerk
– Set 1 – 3 reps
– Set 2 – 3 reps
– Set 3 – 2 reps
– Set 4 – 2 reps
– Set 5 – 1 rep
Rest as needed

– Not TnG
– Weight loading:
3's @ mod (75-80%)
2's @ mod-heavy (80-85%)
1 @ heavy based on feel (85%+)

B. Clean Grip Deadlift 5-4-3

Clean Grip Deadlift (22X1 tempo)
– Set 1 – 5 reps
– Set 2 – 4 reps
– Set 3 – 3 reps
Rest 2 minutes between sets

– Build to a technically sound triple. NOT a max!
– Adhere to tempo

C. 15-12-9 Power Cleans and Burpees over the Barbell

15-12-9 Reps for Time:
Power Clean @ 61/43 kg
Burpee over the Barbell
Time Cap: 7 minutes

– Hit this piece @100%
– The goal is to complete this as fast as possible. Minimise transition times and try to hold onto the KBS as much as possible.
– That does not mean sacrificing movement quality in either movement!

D. Accessory:

Accessory:
A. 20 min Assault bike @ 60-70% effort.
Every 4 mins, complete 25-50ft handstand walk
Scoring: Not Scored

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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