September 25, 2018 – Strength & Conditioning Programme

September 25, 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

A. Alternating Sets: Chest-to-Bar Supinated Pull-Up, Ring Row

4 sets of:
A1. 2-5 Chest-to-Bar Supinated Pull-Ups (3010 tempo)Rest 5 secondsA2. 6-8 Ring Rows (3010 tempo)– If you cannot completed 2-5 strict CTB, perform pullups
– If you cannot compelte 2-5 strict pullups, perform 5 banded CTB
– Minimal rest between pullups and ring rows. This should BURN the biceps and lats!
Rest 90 seconds

B. 20 minute EMOM of Assault Bike, Hanging Knee Raises, Burpees, and more

Every 1 minute for 20 minutes (5 rounds):
Minute 1
Assault Bike for 35 seconds
Minute 2
8-10 Hanging Knee Raises
5 Burpees
Minute 3
30-50 Double-Unders
Minute 4
10 Dual Russian Kettlebell Swings
5 Burpees

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. Alternating Sets: Strict Chest-to-Bar Pull-Up, Chest-to-Bar Pull-Up

4 sets of:
A1. 3/1 Strict Chest-to-Bar Pull-UpsNo restA2. 4-8 Chest-to-Bar Pull-UpsMen: 3 Strict + 6-8 Kipping
Women: 1 Strict + 4-6 Kipping
– If you cannot complete CTB, perform the complex with strict pullups and kipping pullups
– to be completed as an unbroken complex (go straight into your kipping CTB/pullups without letting go of the bar)
Rest 90 seconds

B. 20 minute EMOM of Assault Bike, Bar Muscle-Ups, Burpees, and more

Every 1 minute for 20 minutes (5 rounds):
Minute 1
Assault Bike for 35 seconds
Minute 2
1-3 Bar Muscle-Ups
5 Burpees
Minute 3
30-50 Double-Unders
Minute 4
10 Dual Russian Kettlebell Swings
5 Burpees

– For the second minute, if you cannot complete bar muscle ups, complete 5-10 unbroken T2B

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. Alternating Sets: Strict Chest-to-Bar Pull-Up, Chest-to-Bar Pull-Up

4 sets of:
A1. 5/3 Strict Chest-to-Bar Pull-UpsNo restA2. 6-12 Chest-to-Bar Pull-UpsMen: 5 Strict + 8-12 Kipping
Women: 3 Strict + 6-8 Kipping
– If you cannot complete CTB, perform the complex with strict pullups and kipping pullups
– to be completed as an unbroken complex (go straight into your kipping CTB/pullups without letting go of the bar)
Rest 90 seconds

B. 20 minute EMOM of Assault Bike, Bar Muscle-Ups, Burpees, and more

Every 1 minute for 20 minutes (5 rounds):
Minute 1
Assault Bike for 35 seconds
Minute 2
3-6 Bar Muscle-Ups
5 Burpees
Minute 3
40-60 Double-Unders
Minute 4
10 Dual Russian Kettlebell Swings
5 Burpees

– For the second minute, if you cannot complete bar muscle ups, complete 5-10 unbroken T2B

C. 2 Rounds For Time of SkiErg, D-Ball Carries, Rowing, and Bear Crawls

2 Rounds for Time:
20/15 Calories of SkiErg
D-Ball Carry 100 feet
20/15 Calories of Rowing
Bear Crawl 100 feet

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