September 28, 2018 – Strength & Conditioning Programme

September 28, 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. Clean Grip Deadlift 4 x 5

Clean Grip Deadlift
– 4 sets of 5 reps
Rest as needed

In 8 mins, quickly build to a tough set of 5 reps with good form. Rest as needed between sets

B. Back Squat 5 x 5

Every 1 minute, for 5 minutes (5 sets):
5 Back Squats (20X0 tempo)

– Focus on controlled decent, and fast ascent.
– Goal is to think about moving fast (even if it doesn't look like you are moving very fast!).
– Reps should feel like a 6/10

C. 3 Rounds For Time of Dumbbell Power Cleans and Lateral Burpee over Dumbbells

3 Rounds for Time:
15 Dumbbell Power Cleans @ 17.5/10 kg
15 Lateral Burpee over Dumbbells

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. Clean Grip Deadlift 4 x 5

Clean Grip Deadlift
– 4 sets of 5 reps
Rest as needed

In 8 mins, quickly build to a tough set of 5 reps with good form. Rest as needed between sets

B. Back Squat 5 x 5

Every 1 minute, for 5 minutes (5 sets):
5 Back Squats @ 55-60% (20X0 tempo)

– Focus on controlled decent, and fast ascent.
– Goal is to think about moving fast (even if it doesn't look like you are moving very fast!).

C. 3 Rounds For Time of Dumbbell Power Cleans and Lateral Burpee over Dumbbells

3 Rounds for Time:
15 Dumbbell Power Cleans @ 22.5/15 kg
15 Lateral Burpee over Dumbbells

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. Clean Grip Deadlift 4 x 5

Clean Grip Deadlift
– 4 sets of 5 reps
Rest as needed

In 8 mins, quickly build to a tough set of 5 reps with good form. Rest as needed between sets

B. Back Squat 5 x 5

Every 1 minute, for 5 minutes (5 sets):
5 Back Squats @ 55-60% (20X0 tempo)

– Focus on controlled decent, and fast ascent.
– Goal is to think about moving fast (even if it doesn't look like you are moving very fast!).

C. 3 Rounds For Time of Dumbbell Power Cleans and Lateral Burpee over Dumbbells

3 Rounds for Time:
15 Dumbbell Power Cleans @ 25/17.5 kg
15 Lateral Burpee over Dumbbells

D. Complete 3 rounds for quality

Complete 3 rounds for quality
15-20 GHD sit-ups
100ft Double KB front rack carry
20 Side plank arch ups on elbow
Scoring: Not Scored

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