January 9, 2019 – Strength & Conditioning Programme

January 9, 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.

Every 1 minute, for 8 minutes (8 sets):
Power Snatches
– Set 1 – 3 reps @ 65-75%
– Set 2 – 3 reps @ 65-75%
– Set 3 – 3 reps @ 65-75%
– Set 4 – 3 reps @ 65-75%
– Set 5 – 2 reps @ 75-85%
– Set 6 – 2 reps @ 75-85%
– Set 7 – 2 reps @ 75-85%
– Set 8 – 2 reps @ 75-85%

– Percentages are there to give you an idea of what load to use. Please keep load lighter if still learning how to effectively cycle a snatch.
– Can build load throughout.

B.

Perform as many reps in 5 minutes of:
Muscle-Up

– TESTING!
– Goal is no fails.
– Pick a sustainable rep scheme that you can maintain throughout the 5 mins e.g. every 30s or EMOM style
– If cannot perform ring Muscle-ups, peform Burpee Chest to bar. Please modify this on Wodup and record your score. Pullup bar must be at least 2 inches above fully stretched arm overhead

C.

As Many Rounds and Reps as possible in 10 minutes:
15/10 Push-Ups
Suitcase Carry 50 feet
Single-Arm Dumbbell Overhead Carry 50 feet
8 Dumbbell One-Arm Bent-Over Rows

– Move with quality and intent. Don't rush through
– DB overhead carry, looking to stack arm in good position. Select challenging load which allows you to perform UB each set
– KB suitcase carry, KB not allowed to touch the body here. Select challenging load which allows you to perform UB each set
– Use same DB for Bent overs and overhead carry. Perform with controlled tempo
– All movements done with a 'single arm', apart from push ups
– Complete 50ft on each arm for suitcase/OH carries

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.

Every 1 minute, for 8 minutes (8 sets):
Power Snatches
– Set 1 – 3 reps @ 65-75%
– Set 2 – 3 reps @ 65-75%
– Set 3 – 3 reps @ 65-75%
– Set 4 – 3 reps @ 65-75%
– Set 5 – 2 reps @ 75-85%
– Set 6 – 2 reps @ 75-85%
– Set 7 – 2 reps @ 75-85%
– Set 8 – 2 reps @ 75-85%

– Percentages are there to give you an idea of what load to use. Please keep load lighter if still learning how to effectively cycle a snatch.
– Can build load throughout.

B.

Perform as many reps in 5 minutes of:
Muscle-Up

– TESTING!
– Goal is no fails.
– Pick a sustainable rep scheme that you can maintain throughout the 5 mins e.g. every 30s or EMOM style

C.

As Many Rounds and Reps as possible in 10 minutes:
15/10 Push-Ups
Suitcase Carry 50 feet
Single-Arm Dumbbell Overhead Carry 50 feet
8 Dumbbell One-Arm Bent-Over Rows

– Move with quality and intent. Don't rush through
– DB overhead carry, looking to stack arm in good position. Select challenging load which allows you to perform UB each set
– KB suitcase carry, KB not allowed to touch the body here. Select challenging load which allows you to perform UB each set
– Use same DB for Bent overs and overhead carry. Perform with controlled tempo
– All movements done with a 'single arm', apart from push ups
– Complete 50ft on each arm for suitcase/OH carries

D.

Accessory:
A1. False grip chest to ring hold in tuck position 3 x AMSAP
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

View on WodUp

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