December 5, 2018 – Strength & Conditioning Programme

December 5, 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. Snatch 1.1-1.1-1.1-1.1-1-1-1-1

Every 1 minute, for 8 minutes (8 sets):
Snatches
– Set 1 – 1.1 reps @ 75-84%
– Set 2 – 1.1 reps @ 75-84%
– Set 3 – 1.1 reps @ 75-84%
– Set 4 – 1.1 reps @ 75-84%
– Set 5 – 1 rep @ 85-95%
– Set 6 – 1 rep @ 85-95%
– Set 7 – 1 rep @ 90-95%
– Set 8 – 1 rep @ 90-95%

– %'s are based off your last heavy single number
– From the low hang
– Increase loads from last week

B. Alternating Sets: Close Grip Bench Press, Bent-Over Barbell Row

3 sets, starting a set every 75 seconds, of:
B1. 6 Close Grip Bench Presses (3010 tempo)B2. 6 Bent-Over Barbell Rows (3010 tempo)– Pronated B.O.R

C. 5 Rounds For Time of Power Snatches, Wall Ball Shots, and Double-Unders

5 Rounds for Time:
7 Power Snatches @ 40/25 kg
14 Wall Ball Shots @ 10/6 kg
28 Double-Unders

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. Snatch 1.1-1.1-1.1-1.1-1-1-1-1

Every 1 minute, for 8 minutes (8 sets):
Snatches
– Set 1 – 1.1 reps @ 75-84%
– Set 2 – 1.1 reps @ 75-84%
– Set 3 – 1.1 reps @ 75-84%
– Set 4 – 1.1 reps @ 75-84%
– Set 5 – 1 rep @ 85-95%
– Set 6 – 1 rep @ 85-95%
– Set 7 – 1 rep @ 90-95%
– Set 8 – 1 rep @ 90-95%

– %'s are based off your last heavy single number
– From the low hang
– Increase loads from last week

B. Alternating Sets: Close Grip Bench Press, Bent-Over Barbell Row

3 sets, starting a set every 75 seconds, of:
B1. 6 Close Grip Bench Presses (3010 tempo)B2. 6 Bent-Over Barbell Rows (3010 tempo)

C. 5 Rounds For Time of Power Snatches, Wall Ball Shots, and Double-Unders

5 Rounds for Time:
7 Power Snatches @ 50/35 kg
14 Wall Ball Shots @ 10/6 kg
28 Double-Unders

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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