August 22, 2018 – Strength & Conditioning Programme

August 22, 2018 – 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

A. Hang Power Snatch 8 x 1

Every 1 minute, for 8 minutes (8 sets):
1 Hang Power Snatch

– Build to a tough single for the day

B. Diane

21-15-9 Reps for Time:
Deadlift @ 225/155 lbs
Handstand Push-Up
Time Cap: 10 minutes

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

A. Hang Power Snatch 8 x 1

Every 1 minute, for 8 minutes (8 sets):
1 Hang Power Snatch

– Build to a tough single for the day

B. Diane

21-15-9 Reps for Time:
Deadlift @ 265/185 lbs
Handstand Push-Up
Time Cap: 10 minutes

C. Accessory:

Accessory:
Complete 4 rounds for movement quality
50ft single arm KB overhead lunge @ 24/16kg
15 GHD sit-ups
100ft D-ball carry @ 70/50kg
Scoring: Not Scored

View on WodUp

Leave a Comment