September 7, 2018 – Strength & Conditioning Programme

September 7, 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 8 x 3

Every 1 minute, for 8 minutes (8 sets):
3 Push Presses

– Hold overhead position for 2 sec per rep. Control 2 sec down to rack position
– Light to Mod load, tech focus
– Not TnG

B. Clean Grip Deadlift 3 x 2.2.2

Clean Grip Deadlift (30X0 tempo)
– 3 sets of 2.2.2 reps
Rest 90 seconds between sets

– Rest 5secs between clusters
– 2 Touch and go reps,, rest 5 seconds, 2 Touch and go reps, rest 5 seconds, 2 Touch and go reps

C. For Time: Burpees and Kettlebell Swings

For Time:
40 Burpees
30 Kettlebell Swings @ 24/20 kg
30 Burpees
20 Kettlebell Swings @ 24/20 kg
20 Burpees
10 Kettlebell Swings @ 24/20 kg
Time Cap: 10 minutes

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. Push Jerk + Split Jerk 8 x 1

Every 1 minute, for 8 minutes (8 sets):
Push Jerk + Split Jerk

– Hold catch position for 2 sec in each lift
– Mod load, tech focus (increase from last week)
– Not TnG

B. Barbell Deficit Clean Grip Deadlift 3 x 1.1.1.1.1

Barbell Deficit Clean Grip Deadlift (30X0 tempo)
– 3 sets of 1.1.1.1.1 reps
Rest 90 seconds between sets

– 5secs between clusters
– @85-95% of last week's heaviest 5 across, perfect form

C. For Time: Burpee Box Jumps and Pull-Ups

For Time:
40 Burpee Box Jumps 24/20 inches
20/15 Pull-Ups
30 Burpee Box Jumps 24/20 inches
15/10 Pull-Ups
20 Burpee Box Jumps 24/20 inches
10/5 Pull-Ups
Time Cap: 10 minutes

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. Push Jerk + Split Jerk 8 x 1

Every 1 minute, for 8 minutes (8 sets):
Push Jerk + Split Jerk

– Hold catch position for 2 sec in each lift
– Mod load, tech focus (increase from last week)
– Not TnG

B. Barbell Deficit Clean Grip Deadlift 3 x 1.1.1.1.1

Barbell Deficit Clean Grip Deadlift (30X0 tempo)
– 3 sets of 1.1.1.1.1 reps
Rest 90 seconds between sets

– 5secs between clusters
– @85-95% of last week's heaviest 5 across, perfect form

C. For Time: Burpee Box Jumps and Pull-Ups

For Time:
40 Burpee Box Jumps 24/20 inches
30/20 Pull-Ups
30 Burpee Box Jumps 24/20 inches
20/15 Pull-Ups
20 Burpee Box Jumps 24/20 inches
15/10 Pull-Ups
Time Cap: 10 minutes

D. Double Kettlebell Front-Racked Squat 3 x 5

Double Kettlebell Front-Racked Squat (3333 tempo)
– 3 sets of 5 reps
Rest as needed

E. 3 Rounds For Time of GHD Sit-Ups, Handstand Walks, and Farmers Walks

3 Rounds for Time:
15 GHD Sit-Ups
Handstand Walk 10 meters
Farmers Walk 30 meters

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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