December 12, 2018 – Strength & Conditioning Programme

December 12, 2018 – 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

A.

1 Hang Muscle Snatch + 1 Hang Power Snatch + 2 Snatch Balances + 2 Overhead Squats
– 4 sets of
Rest as needed
– Increase loads from last week

B. Alternating Sets: Dumbbell Incline Bench Press, Feet Elevated Inverted Ring Row

3 sets, starting a set every 75 seconds, of:
B1. 8 Dumbbell Incline Bench Presses (3010 tempo)B2. 10 Feet Elevated Inverted Ring Rows (3010 tempo)– 45 degrees bench
– More elevation = harder

C.

30-20-10 Reps for Time:
Wall Ball Shots @ 10/6 kg
One-Arm Kettlebell Snatch @ 24/16 kg
Weighted Sit-Up @ 15/7.5 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 sets of
Rest as needed
– Increase loads from last week

B. Alternating Sets: Dumbbell Incline Bench Press, Feet Elevated Inverted Ring Row

3 sets, starting a set every 75 seconds, of:
B1. 8 Dumbbell Incline Bench Presses (3010 tempo)B2. 10 Feet Elevated Inverted Ring Rows (3010 tempo)– 45 degrees bench
– More elevation = harder

C.

30-20-10 Reps for Time:
Wall Ball Shots @ 15/10 kg
One-Arm Kettlebell Snatch @ 28/20 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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