August 29, 2018 – Strength & Conditioning Programme

August 29, 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 + Hang Power Snatch + Hang Power Snatch 5 x 1

Every 90 seconds, for 7:30 (5 sets):
Hang Power Snatch + Hang Power Snatch + Hang Power Snatch

Every 90s x 5 sets:
x1 hang Power snatch from power position
x1 Hang Power snatch from above knee
x1 Power Snatch from below

@light to mod load across

B. Strict Handstand Push-Up 5 x 1-5

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

– Can create a deficit if hitting 5 reps easy

C. 4 Rounds For Time of Kipping Handstand Push-Ups, Alternating One-Arm Dumbbell Snatches, and Rowing

4 Rounds for Time:
10 Kipping Handstand Push-Ups
12 Alternating One-Arm Dumbbell Snatches
20/15 Calories of Rowing
Rest 90 seconds between each round


– Choose between 5-10reps for the HSPU. They should be completed unbroken
– Dumbbell snatch @tough load

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 + Hang Power Snatch + Hang Power Snatch 5 x 1

Every 90 seconds, for 7:30 (5 sets):
Hang Power Snatch + Hang Power Snatch + Hang Power Snatch

Every 90s x 5 sets:
x1 hang Power snatch from power position
x1 Hang Power snatch from above knee
x1 Power Snatch from below

@light to mod load across

B. Strict Handstand Push-Up 5 x 3-6

Every 1 minute, for 5 minutes (5 sets):
3-6 Strict Handstand Push-Ups

– Can create a deficit if hitting 6 reps easy

C. 4 Rounds For Time of Rowing, Alternating One-Arm Dumbbell Snatches, and Deficit Handstand Push-Ups

4 Rounds for Time:
20/15 Calories of Rowing
12 Alternating One-Arm Dumbbell Snatches
10 Deficit Handstand Push-Ups
Rest 90 seconds between each round


– Choose between 8-10reps for the HSPU. They should be completed unbroken
– Create a deficit if possible
– HSPU progressions: flat -> deficit -> paralettes
– Dumbbell snatch @tough load

D. EMOM 12-16 mins:

EMOM 12-16 mins:
1 = 5 single leg KB goblet shrimp squat per leg
2 = 10-12 banded face pulls
3 = 40s single arm KB overhead carry
4 = 40s single arm KB overhead carry
Scoring: Not Scored

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