September 3, 2018 – Strength & Conditioning Programme

September 3, 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. Power Clean 3 x 1.1.1

Power Clean
– 3 sets of 1.1.1 reps
Rest 2 minutes between sets

– Pause 1sec above knee
– Moderate load across (build from last week)
– 5secs between reps

B. Back Squat 3 x 8

Back Squat (21X1 tempo)
– 3 sets of 8 reps
Rest 90 seconds between sets

– Moderate load across (build from last week)

C. Alternating Sets: Assault Bike, 3 Dumbbell Power Cleans + 3 Dumbbell Hang Power Cleans + 3 Dual Dumbbell Front Squats, Wall Ball Shots

4 sets, starting a set every 60 seconds, of:
C1. Assault Bike for 20 seconds– Sprint @90-95%C2. 3 Dumbbell Power Cleans + 3 Dumbbell Hang Power Cleans + 3 Dual Dumbbell Front Squats– Choose a load that is challenging, but still allows for perfect technique and efficiencyC3. 12-15 Wall Ball Shots

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. Power Clean 3 x 1.1.1

Power Clean
– 3 sets of 1.1.1 reps
Rest 2 minutes between sets

– Pause 1sec above knee
– Mod heavy
– 5secs between reps

B. Back Squat 3 x 5

Back Squat (21X1 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– Moderate-heavy load across (build from last week)

C. Alternating Sets: Row, 3 Power Cleans + 3 Hang Power Cleans + 3 Front Squats, Wall Ball Shots

4 sets, starting a set every 60 seconds, of:
C1. Row for 20 seconds– Sprint @90-95%C2. 3 Power Cleans + 3 Hang Power Cleans + 3 Front Squats– Choose a load that is challenging, but still allows for perfect technique and efficiencyC3. 12-15 Wall Ball Shots @ 10/6 kg

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. Power Clean 3 x 1.1.1

Power Clean
– 3 sets of 1.1.1 reps
Rest 2 minutes between sets

– Pause 1sec above knee
– Build with good form
– 5secs between reps

B. Back Squat 3 x 5

Back Squat (21X1 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– Moderate-heavy load across

C. Alternating Sets: Row, 3 Power Cleans + 3 Hang Power Cleans + 3 Front Squats, Wall Ball Shots

4 sets, starting a set every 60 seconds, of:
C1. Row for 20 seconds– Sprint @90-95%C2. 3 Power Cleans + 3 Hang Power Cleans + 3 Front Squats– Choose a load that is challenging, but still allows for perfect technique and efficiencyC3. 12-15 Wall Ball Shots @ 10/6 kg

D. Alternating Sets: Barbell Good Morning, Glute-Ham Raise

3 sets of:
D1. 8 Barbell Good Mornings (3010 tempo)Rest 30 secondsD2. 6-8 Glute-Ham Raises (3010 tempo)– Banded if neededRest 90 seconds

E. 3 Rounds For Time of D-Ball Holds and Front Leaning Rest on Rings

3 Rounds for Time:
D-Ball Hold for 1 minute
Front Leaning Rest on Rings for 1 minute

– Challenging load on d-ball/sandbag
– Ring FLR with maximal trunk stiffness (rings 6" off floor)

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