September 24, 2018 – Strength & Conditioning Programme

September 24, 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. Clean 4 x 1.1.1.1.1

Clean
– 4 sets of 1.1.1.1.1 reps
Rest as needed

– Not TnG
– 5secs between reps
– Build based on technique and feel

B. Single Arm Dumbbell Push Press 5 x 5

Every 1 minute, for 5 minutes (5 sets):
5 Single Arm Dumbbell Push Presses (21X1 tempo)

– 5 reps per arm
– Adhere to tempo
– Use a tough load with solid mechanics

C. 4 Rounds For Time of Deadlifts, Hang Power Cleans, and Wall Ball Shots

4 Rounds for Time:
10 Deadlifts
7 Hang Power Cleans
15 Wall Ball Shots
Rest 90 seconds between each round
Time Cap: 15 minutes

– All movements to be completed unbroken.
– Use same bar for Deadlifts and HPC
– Drop bar after deadlifts. Otherwise minimal rest between movements
– Select a challenging load for each movement. No breakdown in technique

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. Clean 4 x 1.1.1.1.1

Clean
– 4 sets of 1.1.1.1.1 reps
Rest as needed

– Not TnG
– 5secs between reps
– Build to a technically sound 5rep set

B. Push Jerk 5 x 5

Every 1 minute, for 5 minutes (5 sets):
5 Push Jerks

– BB cycling work
– TnG proficiency
– Build based on feel and mechanics

C. 4 Rounds For Time of Deadlifts, Hang Power Cleans, and Wall Ball Shots

4 Rounds for Time:
10 Deadlifts
7 Hang Power Cleans
15 Wall Ball Shots
Rest 90 seconds between each round
Time Cap: 15 minutes

– All movements to be completed unbroken.
– Use same bar for Deadlifts and HPC
– Drop bar after deadlifts. Otherwise minimal rest between movements
– Select a challenging load for each movement. No breakdown in technique

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. Clean 4 x 1.1.1.1.1

Clean
– 4 sets of 1.1.1.1.1 reps
Rest as needed

– Not TnG
– 5secs between reps
– Build to a technically sound 5rep set

B. Push Jerk 5 x 5

Every 1 minute, for 5 minutes (5 sets):
5 Push Jerks

– BB cycling work
– TnG proficiency
– Build based on feel and mechanics

C. 4 Rounds For Time of Deadlifts, Hang Power Cleans, and Wall Ball Shots

4 Rounds for Time:
10 Deadlifts
7 Hang Power Cleans
15 Wall Ball Shots
Rest 90 seconds between each round
Time Cap: 15 minutes

– All movements to be completed unbroken.
– Use same bar for Deadlifts and HPC
– Drop bar after deadlifts. Otherwise minimal rest between movements
– Select a challenging load for each movement. No breakdown in technique

D. Front-Racked Double Kettlebell Reverse Lunge Steps 3 x 12

Front-Racked Double Kettlebell Reverse Lunge Steps (3111 tempo)
– 3 sets of 12 reps
Rest 90 seconds between sets

E. Glute-Ham Raise 3 x 8

Glute-Ham Raise (21X1 tempo)
– 3 sets of 8 reps
Rest 90 seconds between sets

– Banded if needed
– Can progress both movements to 'rocks' if comfortable

F. Alternating Sets: Bent Knee Hollow Body Hold, Arch Hold

3 sets, starting a set every 60 seconds, of:
F1. Bent Knee Hollow Body Hold for 30 secondsF2. Arch Hold for 30 seconds

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