February 13, 2019 – Strength & Conditioning Programme

February 13, 2019 – 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.

Hang Snatch
– 4 sets of 2 reps
Rest as needed

– Quickly build to a tough double for the day in 8mins.
– No misses
– Hang position of your choice

B.

4 Rounds for Time:
15/12 Calories of Assault Bike
4 Muscle-Ups
10 Overhead Squats @ 43/30 kg
12 Handstand Push-Ups
Rest 2 minutes between each round


– Focus on executing good reptitions in all movements.
– Select appropriate intensity based on feel
– Athletes can choose to perform Bar or Ring Muscleups (work weaknesses)
– OHS load: 43-52kg / 30-35kg
– Execute HSPU to open standard
– MU Reps: 1-4 UB
– HSPU Reps: 6-12 UB
– Rest 2-3mins between sets

Competitor

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.

Hang Snatch
– 4 sets of 2 reps
Rest as needed

– Quickly build to a tough double for the day in 8mins.
– No misses
– Hang position of your choice

B.

4 Rounds for Time:
15/12 Calories of Assault Bike
4 Muscle-Ups
10 Overhead Squats @ 52/35 kg
12 Handstand Push-Ups
Rest 2 minutes between each round


– Focus on executing good reptitions in all movements.
– Select appropriate intensity based on feel
– Athletes can choose to perform Bar or Ring Muscleups (work weaknesses)
– OHS load: 52-61kg / 35-43kg
– Execute HSPU to open standard
– MU Reps: 2-7 UB
– HSPU Reps: 6-12 UB
– Rest 2-3mins between sets

C.

EMOM 12-16 mins:
1 = 8-10 alt tempo pistols
2 = 6-8 Glute ham raise
3 = 3 D-ball over the shoulder + 20s hold @ mod load
4 = 45 active rest on AB/ski/Row
Scoring: Not Scored

– Perform pistols with tempo. Can use heel elevation / banded support if needed
– Can use band to assist with glute ham raises if needed

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