April 17, 2019 – Strength & Conditioning Programme

April 17, 2019 – Strength & Conditioning Programme

Performance

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

Warm Up – Barbell specific

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 12min EMOM

A. Pressing Snatch Balance 3 x 3

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

B. Drop Snatch 3 x 3

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

C. Snatch Balance 3 x 3

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

D. Hang Snatch 3 x 3

Every 1 minute, for 3 minutes (3 sets):
3 Hang Snatches

– Snatch from hip
– Slightly over the bar, weight through entire foot (not heels)
– Pause in catch at bottom

E. Front-Racked Kettlebell Bulgarian Split Squat 3 x 6

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.
– Build to a tough set of 6 per leg
– REST 30s BETWEEN EACH EXERCISE
– REST 90s BETWEEN EACH ROUND

F. Rounds for Reps of Assault Bike, Sumo Kettlebell Deadlifts, Dual Dumbbell Shoulder Presses, and more

For 3 Rounds spend 30 seconds on each movement, trying to accumulate as many reps as possible:
Calories of Assault Bike
Sumo Kettlebell Deadlift @ 24/20 kg
Dual Dumbbell Shoulder Press
Front-Racked Double Kettlebell Reverse Lunge Steps
Ring Row
Rest 90 seconds between each round

– 2 arm KB sumo deadlift @ 24/20kg
– 2 arm DB strict press @ light load
– 2 arm KB front rack alt reverse lunges
– Ring row to the chest

– Goal is to continually move for the 30s. Reps to be completed unbroken!
– Assault bike @ sustainable high aerobic pace
– Can move to push press for DB strict press if you hit a wall.
– Aiming for between 12-20 reps per exercise!

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

Warm Up – Barbell specific

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 12min EMOM

A. Pressing Snatch Balance 3 x 3

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

B. Drop Snatch 3 x 3

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

C. Snatch Balance 3 x 3

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

D. Hang Snatch 3 x 3

Every 1 minute, for 3 minutes (3 sets):
3 Hang Snatches

– Snatch from hip
– Slightly over the bar, weight through entire foot (not heels)
– Pause in catch at bottom

E. Front-Racked Kettlebell Bulgarian Split Squat 3 x 6

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.
– REST 30s BETWEEN EACH EXERCISE
– REST 90s BETWEEN EACH ROUND

F.

For 3 Rounds spend 30 seconds on each movement, trying to accumulate as many reps as possible:
Calories of Assault Bike
Sumo Kettlebell Deadlift @ 32/24 kg
Dual Dumbbell Shoulder Press
Front-Racked Double Kettlebell Reverse Lunge Steps
Ring Row
Rest 90 seconds between each round

– 2 arm KB sumo deadlift @ 24/20kg
– 2 arm DB strict press @ light load
– 2 arm KB front rack alt reverse lunges
– Ring row to the chest

– Goal is to continually move for the 30s. Reps to be completed unbroken!
– Assault bike @ sustainable high aerobic pace
– Can move to push press for DB strict press if you hit a wall.
– Aiming for between 12-20 reps per exercise!

G. Accessory:

Accessory:
A1. A-frame handstand pushup on box

4 x AMRAP -2. Rest 90s

Coaches notes:
– deloading from full HSPU this week
– Set feet on box, focus on 'A-frame' position
– Can make more challenging with paralettes/DBs

A2. Prone weighted PVC passover 4 x 5 slow and controleld reps.

B. EMOM 6-8 mins:
Even: 30s hollow hold or hollow rocks
Odd: 30s prone arch hold or prone arch rocksScoring: Not Scored

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