February 27, 2019 – Strength & Conditioning Programme

February 27, 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.

Snatch
– 4 sets of 1 rep
Rest as needed

– Build to a mod-heavy single for the day
– Power or squat snatch based on feel

B.

Every 1 minute for 12 minutes (4 rounds):
Minute 1
5 Power Snatches
Minute 2
5 Muscle-Ups
Minute 3
8 Kipping Handstand Push-Ups

– Snatch at light/mod load based on feel. All reps should be touch and go with good form (footwork and catch position).
– Choose ring or bar, WORK WEAKNESSES! (1-5 UB reps)
– If you have been playing with Box muscleup variation, complete 1-3 reps (using less jump this time), or try your first Muscle up!
– Tech focus on all 3 movements

C.

Interval Training
Assault Bike 6 x 15 secondsStart an interval every 90 seconds

– Idea here is to go ALL OUT on assault bike
– If you have more than a 5% drop off in peak wattage, skip the next set and continue.

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
– 4 sets of 1 rep
Rest as needed

– Build to a mod-heavy single for the day
– Power or squat snatch based on feel

B. EMOM 12-16 mins:

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

C.

Every 1 minute for 12 minutes (4 rounds):
Minute 1
5 Power Snatches
Minute 2
5 Muscle-Ups
Minute 3
8 Kipping Handstand Push-Ups

– Snatch at light/mod load based on feel. All reps should be touch and go with good form (footwork and catch position).
– Choose ring or bar, WORK WEAKNESSES! (2-5 UB reps for kipping)
– If you have been playing with Box muscleup variation, complete 1-3 reps (using less jump this time), or try your first Muscle up!
– Tech focus on all 3 movements

D.

Interval Training
Assault Bike 6 x 15 secondsStart an interval every 90 seconds

– Idea here is to go ALL OUT on assault bike
– If you have more than a 5% drop off in peak wattage, skip the next set and continue.

E.

Complete 3-4 rounds for quality
10 alt Pistols
10ft dobule KB front rack carry
15/12 strict pushups
Scoring: Not Scored

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