July 10, 2019 – Strength & Conditioning Programme

July 10, 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

Warm Up – Snatch Specific

x3 BTN push press in snatch grip
3 OHS
x3 heaving snatch balance
x3 Snatch balance
x3 high pull from power position
x3 muscle snatch from power position
x2 Snatch from high hang
x2 Snatch from above knee
x2 Snatch from below knee

A.

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Hang Snatch + Snatch Balance + Overhead Squat

x1 Hang snatch from power position
x1 Hang snatch from above knee
x1 Snatch balance
x1 Overhead squat
– Using this a primer for B work. Keep load light, work on tech and efficiency

B.

Overhead Squat
– 4 sets of 5 reps
Rest as needed

– Starting from rack. Can push press, push jerk, split jerk, snatch balance load up overhead. Choice of grip.
– No loss of position. Don't rush your reps!
– Build to a tough set of 5 for the day

C.

As Many Rounds and Reps as possible in 10 minutes:
10 Kipping Handstand Push-Ups
Assault Bike for 1 minute
12 Kipping Toes to Bars
50 Double-Unders

– FOR QUALITY
– Select an appropriate rep scheme which allows you to continually move for 10 minutes. Repetitions should not DECREASE as you go through this.
4-10 UB kHSPU
30-50 DUs
5-12 UB T2B
– Should be walking between movements, focusing on completing for quality.
– Athletes can choose choice of cyclical: AB, Ski, Row, Bike. This should be done at active recovery pace (does not have to be assault bike)

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

Warm Up – Snatch Specific

x3 BTN push press in snatch grip
3 OHS
x3 heaving snatch balance
x3 Snatch balance
x3 high pull from power position
x3 muscle snatch from power position
x2 Snatch from high hang
x2 Snatch from above knee
x2 Snatch from below knee

A.

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Hang Snatch + Snatch Balance + Overhead Squat

x1 Hang snatch from power position
x1 Hang snatch from above knee
x1 Snatch balance
x1 Overhead squat
– Using this a primer for B work. Keep load light, work on tech and efficiency

B.

Overhead Squat
– 4 sets of 5 reps
Rest as needed

– Starting from rack. Can push press, push jerk, split jerk, snatch balance load up overhead. Choice of grip.
– No loss of position. Don't rush your reps!
– Build to a tough set of 5 for the day

C.

As Many Rounds and Reps as possible in 10 minutes:
15 Kipping Handstand Push-Ups
Assault Bike for 1 minute
15 Kipping Toes to Bars
70 Double-Unders

– FOR QUALITY
– Select an appropriate rep scheme which allows you to continually move for 10 minutes. Repetitions should not DECREASE as you go through this.
7-15 UB kHSPU
7-15 UB T2B
– Should be walking between movements, focusing on completing for quality.
– Athletes can choose choice of cyclical: AB, Ski, Row, Bike. This should be done at active recovery pace (does not have to be assault bike)

D.

Every 1 minute for 15 minutes (5 rounds):
Minute 1
Handstand Walk 25 feet
Minute 2
1 Legless Rope Climb 15 feet
1-2 Rope Climbs 15 feet
Minute 3
Rest

– HSW choices:
1) straight line walk (10-25ft)
2) straight line walk for speed (10-25ft)
3) Zig zag walk around cones (15-25ft)
4) obstacle walk (stairs / ramp)

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