December 19, 2018 – Strength & Conditioning Programme

December 19, 2018 – Strength & Conditioning Programme

Performance

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

NEW TRAINING BLOCK VIDEOS:

FITNESS: https://www.youtube.com/watch?v=FnYdfHT2EcA

PERFORMANCE: https://www.youtube.com/watch?v=3lcC-rTg3sk

COMPETITOR: https://www.youtube.com/watch?v=NsJzqbXul_A

A. Power Snatch 3-3-3-3-2-2-2-2

Every 1 minute, for 8 minutes (8 sets):
Power Snatches
– Set 1 – 3 reps @ 50-60%
– Set 2 – 3 reps @ 50-60%
– Set 3 – 3 reps @ 50-60%
– Set 4 – 3 reps @ 50-60%
– Set 5 – 2 reps @ 60-70%
– Set 6 – 2 reps @ 60-70%
– Set 7 – 2 reps @ 60-70%
– Set 8 – 2 reps @ 60-70%

– All reps done as 'Touch and Go' reps
– Keep load light/mod and focus on learning how to effectively cycle a power snatch.
– Note there there is a 2 sec pause in the catch for all sets
– If not efficient with barbell cycling, go lighter than proposed %'s

B. Alternating Sets: Assault Bike, Muscle-Up

4 sets, starting a set every 60 seconds, of:
B1. Assault Bike for 20 seconds– 80-90% aerobic paceB2. 1-4 Muscle-Ups– Adding moderate levels of fatigue to muscle-ups. Time to test the technique you've developed over the last 8 weeks!
– Stop your sets short of failure. No fails!

C. For Time: Devil's Presses

For Time:
30 Devil's Presses @ 20/12.5 kg
Time Cap: 6 minutes

Competitor

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

NEW TRAINING BLOCK VIDEOS:

FITNESS: https://www.youtube.com/watch?v=FnYdfHT2EcA

PERFORMANCE: https://www.youtube.com/watch?v=3lcC-rTg3sk

COMPETITOR: https://www.youtube.com/watch?v=NsJzqbXul_A

A. Power Snatch 3-3-3-3-2-2-2-2

Every 1 minute, for 8 minutes (8 sets):
Power Snatches
– Set 1 – 3 reps @ 50-60%
– Set 2 – 3 reps @ 50-60%
– Set 3 – 3 reps @ 50-60%
– Set 4 – 3 reps @ 50-60%
– Set 5 – 2 reps @ 60-70%
– Set 6 – 2 reps @ 60-70%
– Set 7 – 2 reps @ 60-70%
– Set 8 – 2 reps @ 60-70%

– All reps done as 'Touch and Go' reps
– Keep load light/mod and focus on learning how to effectively cycle a power snatch.
– Note there there is a 2 sec pause in the catch for all sets
– If not efficient with barbell cycling, go lighter than proposed %'s

B. Alternating Sets: Assault Bike, Muscle-Up

4 sets, starting a set every 60 seconds, of:
B1. Assault Bike for 20 seconds– 80-90% aerobic paceB2. 2-6 Muscle-Ups– Adding moderate levels of fatigue to muscle-ups. Time to test the technique you've developed over the last 8 weeks!
– Stop your sets short of failure. No fails!

C. For Time: Devil's Presses

For Time:
30 Devil's Presses @ 22.5/15 kg
Time Cap: 6 minutes

D. Alternating Sets: Strict Toes to Bar, Glute-Ham Raise

3 sets, for quality, of:
D1. 5 Strict Toes to BarsD2. 6-8 Glute-Ham Raises (3010 tempo)

E. Alternating Sets: Ring Support Hold, Alternating Kettlebell Goblet Cossack Squat

3 sets, for quality, of:
E1. Ring Support Hold for 30 secondsE2. 8 Alternating Kettlebell Goblet Cossack Squats (3131 tempo)

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