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December 26, 2018 – Strength & Conditioning Programme - Coastal Fitness Performance Training

December 26, 2018 – Strength & Conditioning Programme

December 26, 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.

Every 1 minute, for 9 minutes (9 sets):
Power Snatches
– Set 1 – 3 reps @ 50-60%
– Set 2 – 3 reps @ 50-60%
– Set 3 – 3 reps @ 50-60%
– Set 4 – 2 reps @ 50-60%
– Set 5 – 2 reps @ 60-70%
– Set 6 – 2 reps @ 60-70%
– Set 7 – 2 reps @ 70-85%
– Set 8 – 2 reps @ 70-85%
– Set 9 – 2 reps @ 70-85%

– 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 first 6mins. Last 3mins, no pausing in catch
– 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!
– Looking to increase capacity from last week!

C.

3 Rounds for Time:
15 Burpee Box Jump-Overs 24/20 inches
15/10 Toes to Bars
Rest 9 minutes between each round

Competitor

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.

Every 1 minute, for 9 minutes (9 sets):
Power Snatches
– Set 1 – 3 reps @ 50-60%
– Set 2 – 3 reps @ 50-60%
– Set 3 – 3 reps @ 50-60%
– Set 4 – 2 reps @ 50-60%
– Set 5 – 2 reps @ 60-70%
– Set 6 – 2 reps @ 60-70%
– Set 7 – 2 reps @ 70-85%
– Set 8 – 2 reps @ 70-85%
– Set 9 – 2 reps @ 70-85%

– 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 first 6mins. Last 3mins, no pausing in catch
– If not efficient with barbell cycling, go lighter than proposed %'s

B. Alternating Sets: Assault Bike, 1 Strict Muscle-Up + 5 Muscle-Ups

4 sets, starting a set every 60 seconds, of:
B1. Assault Bike for 20 seconds– 80-90% aerobic paceB2. 1 Strict Muscle-Up + 5 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!
– Adding in a strict Muscle-up before kipping. Make sure this is actually strict and practice moving from false grip to neutral grip

C.

3 Rounds for Time:
15 Burpee Box Jump-Overs 24/20 inches
20/15 Toes to Bars
Rest 9 minutes between each round

D.

Accessory
A1. 30 degree chest supported high elbow DB row (3010) 3 x 8-10
A2. Glute ham raise 3 x 6-8 (3010)
A3. Ring dip support hold 3 x 30s (ring turn out)
A4. KB goblet alt cossack squats 3 x 8 alt reps (slow as possible)
Scoring: Not Scored

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