February 6, 2019 – Strength & Conditioning Programme

February 6, 2019 – Strength & Conditioning Programme

Performance

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. Alternating Sets: Power Snatch, Muscle-Up

5 sets of:
A1. 3 Power Snatches– Mod loading
– TnG reps
– Select mod load for Power snatch which allows you to execute with GOOD FORM. Can build
– Ring or bar muscleups. Athlete choice. Work your weaknesses!
– PERFORM THIS AS AN ALTERNATING EMOM FOR 10 MINS
Rest as neededA2. 1-3 Muscle-Ups– Ring or bar muscleups. Athlete choice. Work your weaknesses!
– Athletes working towards their first bar MU – continue with box bar muscle up drill
Start a set every 1 minute

B.

Every 1 minute for 15 minutes (5 rounds):
Minute 1
Assault Bike for 45 seconds
Minute 2
8 Dual Kettlebell Hang Power Cleans
Dual Kettlebell Front Rack Carry 100 feet
Minute 3
1-5 Strict Handstand Push-Ups
Farmers Walk 100 feet

– Can use Assault Bike OR Ski Erg @ mod-aerobic pace
– Wall walks – hold 5sec at top position
– Carries – either 100ft or 30sec carry
– Use heavy DBs for farmers carry

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. Alternating Sets: Power Snatch, Muscle-Up

5 sets of:
A1. 3 Power Snatches– Mod loading
– TnG reps
– Select mod load for Power snatch which allows you to execute with GOOD FORM. Can build
– Ring or bar muscleups. Athlete choice. Work your weaknesses!
– PERFORM THIS AS AN ALTERNATING EMOM FOR 10 MINS
Rest as neededA2. 2-6 Muscle-Ups– Ring or bar muscleups. Athlete choice. Work your weaknesses!
– Athletes working towards their first bar MU – continue with box bar muscle up drill
Start a set every 1 minute

B.

Every 1 minute for 15 minutes (5 rounds):
Minute 1
Assault Bike for 45 seconds
Minute 2
8 Dual Kettlebell Hang Power Cleans
Dual Kettlebell Front Rack Carry 100 feet
Minute 3
3-8 Strict Handstand Push-Ups
Farmers Walk 100 feet

– Can use Assault Bike OR Ski Erg @ mod-aerobic pace
– Wall walks – hold 5sec at top position
– Carries – either 100ft or 30sec carry
– Use heavy DBs for farmers carry

C. Accessory:

Accessory:
A1. Supinated chest to bar pullups (3111) 3 x3-6. Rest 60s
A2. 2 arm DB bench press (3211) 3 x 6-8. Rest 60s
B1. Bent over straight arm banded lat pulldown 3 x 12-15
B2. Ring support bent knee L-sit hold 3 x 20-30s
Scoring: Not Scored

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