April 3, 2019 – Strength & Conditioning Programme

April 3, 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 – Barbell specific

x3 high pull from power position
x3 muscle snatch from power position
x3 BTN push press in snatch grip
x3 heaving snatch balance
x3 Snatch balance
x3 PS from mid thigh
x3 Snatch from mid thigh

A.

Every 1 minute, for 5 minutes (5 sets):
4 Hang Muscle Snatches

– Mins 1-2: From Mid thigh
– Mins 3-4: From above knee
– Min 5: From below knee
– At light / mod load (increase from last week)
– Technique focus

B.

Every 1 minute, for 5 minutes (5 sets):
4 Snatch Grip Behind The Neck Push Presses

– At light / mod load (increase from last week)
– Position focus. Hold 2 sec overhead

C. Dumbbell Bulgarian Split Squat 3 x 8

Dumbbell Bulgarian Split Squat (3010 tempo)
– 3 sets of 8 reps
Rest 30 seconds between sets

– 30secs rest between sides/sets
– Bench/box 1 inch below knee cap
– 2 steps away from bench. Back knee touch floor per rep
– All sets @ 85-100% of last week's heavy set of 8 (Based on feel)

D.

Complete as many unbroken complex's of:
6 dual KB front rack squat (3010)
8 hands on KB pushups (2010)
10 dual KB bent over row (2010)
Scoring: Reps (higher is better)
Time Cap: 10 minutes

– Must be an unbroken complex each time (squat straight into pushups straight into B.O.R. Rest as needed between complex's)
– Focus on quality repetitions here, apply tempo to all repetitions and movements
– Pick a challenging load which allows you to execute 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

Warm Up – Barbell specific

x3 high pull from power position
x3 muscle snatch from power position
x3 BTN push press in snatch grip
x3 heaving snatch balance
x3 Snatch balance
x3 PS from mid thigh
x3 Snatch from mid thigh

A.

Every 1 minute, for 5 minutes (5 sets):
4 Hang Muscle Snatches

– Mins 1-2: From Mid thigh
– Mins 3-4: From above knee
– Min 5: From below knee
– At light / mod load (increase from last week)
– Technique focus

B.

Every 1 minute, for 5 minutes (5 sets):
4 Snatch Grip Behind The Neck Push Presses

– At light / mod load (increase from last week)
– Position focus. Hold 2 sec overhead

C. Dumbbell Bulgarian Split Squat 3 x 8

Dumbbell Bulgarian Split Squat (3010 tempo)
– 3 sets of 8 reps
Rest 30 seconds between sets

– 30secs rest between sides/sets
– Bench/box 1 inch below knee cap
– 2 steps away from bench. Back knee touch floor per rep
– All sets @ 85-100% of last week's heavy set of 8 (Based on feel)

D.

Complete as many unbroken complex's of:
6 dual KB front rack squat (3010)
8 hands on KB pushups (2010)
10 dual KB bent over row (2010)
Scoring: Reps (higher is better)
Time Cap: 10 minutes

– Must be an unbroken complex each time (squat straight into pushups straight into B.O.R. Rest as needed between complex's)
– Focus on quality repetitions here, apply tempo to all repetitions and movements
– Pick a challenging load which allows you to execute with good form

E. 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
– Increase reps/sets from last week. Make increment SMALL!

F.

Complete 3RFQ:
30s GHD hollow hold (sit up position)
20-30s prone arch rocks / hold
Scoring: Not Scored

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