April 10, 2019 – Strength & Conditioning Programme

April 10, 2019 – Strength & Conditioning Programme

Performance

A. 5 mins quick foam rolling (TFL, Quads, Psoas, Glute Med, Lats, Pecs)
B1. 1/2 kneeling banded scap overhead retraction and pull 2 x 6-8 per arm.

B2. Wall facing banded shoulder slides (thin / light band around wrists, keep wrists 'outside' of elbows) 2 x 3-5

B3. Hanging scap depression + retraction 2 x 6-8

C. 1/2 kneeling frog adductor stretch with rotation and reach 2 x 6-8 per arm- https://www.youtube.com/watch?v=ShyTmZZf-Cs
D. Foot / ankle routine (GMB) 1 cycle through – https://www.youtube.com/watch?v=apCIhoPmHW8&feature=youtu.be
E. Ido Squat routine 2.0 – 1 cycle through – https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s

x3 Pressing snatch balance
x3 Drop snatch
x3 Snatch balance
x3 PS from mid thigh
x3 Snatch from mid thigh
– Continue straight through as a 9min EMOM

A.

Every 1 minute, for 3 minutes (3 sets):
3 Pressing Snatch Balances (4111 tempo)

B.

Every 1 minute, for 3 minutes (3 sets):
3 Drop Snatches (X211 tempo)

C.

Every 1 minute, for 3 minutes (3 sets):
3 Snatch Balances (X111 tempo)

D.

Front-Racked Kettlebell Bulgarian Split Squat (3010 tempo)
– 3 sets of 6 reps
Rest 30 seconds between sets

– 30secs between sides/sets
– Bench/box 1 inch below knee cap
– 2 steps away from bench. Back knee touch floor per rep
– No loss of position here.

E.

In 10 mins, complete as many UB complex's of:
5 strict dips (3010)
8 alternating DB alt prone row in pushup position (2010)
12 DB alt box step up @ 24/20"
Scoring: Not Scored

– Must be an unbroken complex each time (Dip into prone row into box step up)
– Dip progressions: V-bar with bands -> V-bar -> Ring -> Ring with turnout
– Focus on quality repeitions here, apply tempo to all repetitions and movements
– Pick a challenging load which allows you to execute with good form
– Reduce box height if unable to complete with good form

Competitor

Warm Up

A. 5 mins quick foam rolling (TFL, Quads, Psoas, Glute Med, Lats, Pecs)
B1. 1/2 kneeling banded scap overhead retraction and pull 2 x 6-8 per arm.

B2. Wall facing banded shoulder slides (thin / light band around wrists, keep wrists 'outside' of elbows) 2 x 3-5

B3. Hanging scap depression + retraction 2 x 6-8

C. 1/2 kneeling frog adductor stretch with rotation and reach 2 x 6-8 per arm- https://www.youtube.com/watch?v=ShyTmZZf-Cs
D. Foot / ankle routine (GMB) 1 cycle through – https://www.youtube.com/watch?v=apCIhoPmHW8&feature=youtu.be
E. Ido Squat routine 2.0 – 1 cycle through – https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s

x3 Pressing snatch balance
x3 Drop snatch
x3 Snatch balance
x3 PS from mid thigh
x3 Snatch from mid thigh
– Continue straight through as a 9min EMOM

A.

Every 1 minute, for 3 minutes (3 sets):
3 Pressing Snatch Balances (4111 tempo)

B.

Every 1 minute, for 3 minutes (3 sets):
3 Drop Snatches (X211 tempo)

C.

Every 1 minute, for 3 minutes (3 sets):
3 Snatch Balances (X111 tempo)

D.

Front-Racked Kettlebell Bulgarian Split Squat (3010 tempo)
– 3 sets of 6 reps
Rest 30 seconds between sets

– 30secs between sides/sets
– Bench/box 1 inch below knee cap
– 2 steps away from bench. Back knee touch floor per rep
– No loss of position here.

E.

In 10 mins, complete as many UB complex's of:
5 strict dips (3010)
8 alternating DB alt prone row in pushup position (2010)
12 DB alt box step up @ 24/20"
Scoring: Not Scored

– Must be an unbroken complex each time (Dip into prone row into box step up)
– Dip progressions: V-bar with bands -> V-bar -> Ring -> Ring with turnout
– Focus on quality repeitions here, apply tempo to all repetitions and movements
– Pick a challenging load which allows you to execute with good form
– Reduce box height if unable to complete with good form

F. Strict Handstand Push-Up 8 x 1-5

Every 1 minute, for 8 minutes (8 sets):
1-5 Strict Handstand Push-Ups

– Perform with tempo and control. Keep concentric speed fast
– If able to complete 5 reps across last week, ADD A DEFICIT THIS WEEK
– Otherwise, goal is to Increase reps/sets from last week. Make increment SMALL!

G.

Complete 4RFQ:
30s GHD hollow hold (sit up position)
20-30s prone arch rocks / hold
Scoring: Not Scored

View on WodUp

Leave a Comment