April 24, 2019 – Strength & Conditioning Programme

April 24, 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

Warm Up

x3 BTN push press in snatch grip
3 OHS
x3 heaving snatch balance
x3 Snatch balance
x3 high pull from power position
x3 muscle snatch from power position
x2 Snatch from high hang
x2 Snatch from above knee
x2 Snatch from below knee

A. 3-Position Snatch 5 x 1

Every 90 seconds, for 7:30 (5 sets):
1 3-Position Snatch

– 3 positions: High hang, above knee, below knee
– Hold for 2 sec in bottom of squat per rep
– @moderate load across (65-75% across all sets)

B. Alternating Sets: 5 Beat Swing on Bars + 5 Kipping Pull-Ups, Strict Handstand Push-Up

4 sets of:
B1. 5 Beat Swing on Bars + 5 Kipping Pull-Upsx5 beat swings
x3-5 half kipping pull-ups
x3-5 kipping pull-up / CTB

– To be completed as an unbroken complex
– Focus on staying tight in beat swing. Half pullups, looking for a slight bend in arms, chin should not pass over the bar. Can do either kipping or butterfly for pullup/CTB
Rest 1 minuteB2. 4-6 Strict Handstand Push-Ups (3010 tempo)– If unable to complete 1 strict HSPU, complete: 2-3 reps per set of 3 sec HSH, 5 sec eccentric, 1 sec in tripod
– If unable to compelte 2 strict HSPU, complete 1 strict HSPU + 1 rep of 3 sec HSH, 5 sec eccentric, 1 sec in tripod
– Progress by creating deficit
– Adhere to tempo!
Rest 1 minute

C. Complete for QUALITY:

Complete for QUALITY:
8-6-4-2
Squat Snatch @ 43/30kg
16-12-8-4
T2B
Scoring: Time (lower is better)
Time Cap: 7 minutes

Competitor

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

x3 BTN push press in snatch grip
3 OHS
x3 heaving snatch balance
x3 Snatch balance
x3 high pull from power position
x3 muscle snatch from power position
x2 Snatch from high hang
x2 Snatch from above knee
x2 Snatch from below knee

A. 3-Position Snatch 5 x 1

Every 90 seconds, for 7:30 (5 sets):
1 3-Position Snatch

– 3 positions: High hang, above knee, below knee
– Hold for 2 sec in bottom of squat per rep
– @moderate load across (65-75% across all sets)

B. Alternating Sets: 5 Beat Swing on Bars + 5 Kipping Pull-Ups, Strict Handstand Push-Up

4 sets of:
B1. 5 Beat Swing on Bars + 5 Kipping Pull-Upsx5 beat swings
x5-8 half kipping pullups
x5-8 butterfly pullup/CTB

– To be completed as an unbroken complex
– Focus on staying tight in beat swing. Half pullups, looking for a slight bend in arms, chin should not pass over the bar. Can do either kipping or butterfly for pullup/CTB
Rest 1 minuteB2. 4-6 Strict Handstand Push-Ups (3010 tempo)– If unable to complete 1 strict HSPU, complete: 2-3 reps per set of 3 sec HSH, 5 sec eccentric, 1 sec in tripod
– If unable to compelte 2 strict HSPU, complete 1 strict HSPU + 1 rep of 3 sec HSH, 5 sec eccentric, 1 sec in tripod
– Progress by creating deficit
– Adhere to tempo!
Rest 1 minute

C. Complete for QUALITY:

Complete for QUALITY:
8-6-4-2
Squat Snatch @ 52/35kg
24-18-12-6
T2B
Scoring: Time (lower is better)
Time Cap: 7 minutes

D. Accessory:

Accessory:
A. 10 mins of deficated Handstand walking – striving for perfect body line. Play with the following:
– Wall facing shoulder taps
– Back to wall shoulder taps
– Lateral wall walks
– Back to wall lateral wall walks
– Wall walk into handstand walk
– Partner assisted handstand walks
– Handstand walk with towel between feet
– Obstacle course walking (start with steps, progress to ramp)

B1. Ring dip support hold 3 x 20-30s with ring turnout. Rest 30s
B2. Front lever negative in tuck position 3 x 2-3 (5 sec down). Rest 30s
B3. Single arm KB overhead hold 3 x 30s per sideScoring: Not Scored

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