January 2, 2019 – Strength & Conditioning Programme

January 2, 2019 – 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.

2 Power Snatches + 1 Squat Snatch
– 5 sets of
Rest as needed

– Keep load light/mod and focus on learning how to effectively cycle a snatch.
– We should be able to transition between a power and squat variation of our olympic lifts. All 3 reps here are Touch and Go.
– If not efficient with barbell cycling, go light

B. Alternating Sets: Row, Muscle-Up

4 sets, starting a set every 60 seconds, of:
B1. Row for 25 seconds– 80-90% aerobic paceB2. 1-5 Muscle-Ups– The row will add some pulling fatigue to your muscle-ups. This will make it feel very different!
– Stop your sets short of failure. No fails!
– Looking to increase capacity from last week if possible

C.

For Time:
20/15 Toes to Bars
25 Box Jumps 24/20 inches
30 Wall Ball Shots @ 10/6 kg
25 Box Jumps 24/20 inches
20/15 Toes to Bars
Time Cap: 9 minutes

Competitor

Warm Up

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.

2 Power Snatches + 1 Squat Snatch
– 5 sets of
Rest as needed

– Keep load light/mod and focus on learning how to effectively cycle a snatch.
– We should be able to transition between a power and squat variation of our olympic lifts. All 3 reps here are Touch and Go.
– If not efficient with barbell cycling, go light

B. Alternating Sets: Row, Muscle-Up

4 sets, starting a set every 60 seconds, of:
B1. Row for 25 seconds– 80-90% aerobic paceB2. 1-5 Muscle-Ups– The row will add some pulling fatigue to your muscle-ups. This will make it feel very different!
– Stop your sets short of failure. No fails!
– Looking to increase capacity from last week if possible

C.

For Time:
20/15 Toes to Bars
25 Box Jumps 24/20 inches
30 Wall Ball Shots @ 30/20 lbs
25 Box Jumps 24/20 inches
20/15 Toes to Bars
Time Cap: 9 minutes

D.

Accessory:
A1. 30 degree chest supported high elbow DB row (3010) 3 x 8-10
A2. Single leg DB glute hip thrust on bench 3 x 6-8 (3010)
A3. 30 degree incline DB chest flies (3010) 3 x 8-10
A4. KB goblet alt cossack squats 3 x 8 alt reps (slow as possible). Support leg elevated
Scoring: Not Scored

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