December 12, 2018 – Strength & Conditioning Programme

December 12, 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. 1 Hang Muscle Snatch + 1 Hang Power Snatch + 2 Snatch Balances + 2 Overhead Squats 4 x 1

1 Hang Muscle Snatch + 1 Hang Power Snatch + 2 Snatch Balances + 2 Overhead Squats
– 4 sets of
Rest as needed

B. Close Grip Bench Press 3 x 5

Close Grip Bench Press (3010 tempo)
– 3 sets of 5 reps
Rest as needed

– Build to a tough set of 5

C.

30-20-10 Reps for Time:
Wall Ball Shots @ 10/6 kg
One-Arm Kettlebell Snatch @ 20/12 kg
Weighted Sit-Up @ 17.5/12.5 kg

– Swap hands every 5 reps on the KB snatch
– Can anchor feet for sit ups

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. 1 Hang Muscle Snatch + 1 Hang Power Snatch + 2 Snatch Balances + 2 Overhead Squats 4 x 1

1 Hang Muscle Snatch + 1 Hang Power Snatch + 2 Snatch Balances + 2 Overhead Squats
– 4 sets of
Rest as needed

B. Close Grip Bench Press 3 x 5

Close Grip Bench Press (3010 tempo)
– 3 sets of 5 reps
Rest as needed

– Build to a tough set of 5

C. 30-20-10 Wall Ball Shots, One-Arm Kettlebell Snatches, and Weighted Sit-Ups

30-20-10 Reps for Time:
Wall Ball Shots @ 15/10 kg
One-Arm Kettlebell Snatch @ 24/16 kg
Weighted Sit-Up @ 20/12.5 kg

– Swap hands every 5 reps on the KB snatch
– Can anchor feet for sit ups

D. Accessory

Accessory
A1.Standing single arm landmine press (3010) 3 x 8 per arm. ]
A2. 2 arm DB side step up 3 x 8 per leg.
B1. 3 point stance DB row 3 x 8 per arm
B2. Single leg GHD hip extensions 3 x 6-8 per leg
Scoring: Not Scored

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