June 12, 2019 – Strength & Conditioning Programme

June 12, 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

Warm Up – Snatch Specific

x3 BTN push press in snatch grip
x3 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. Hang Power Snatch + Power Snatch 5 x 1

Hang Power Snatch + Power Snatch
– 5 sets of
Rest as needed

x1 power snatch from power position
x1 power snatch
– 7mins to build
– Building to the load used for B. Perform a TnG snatch off the floor for your second rep.

B. Alternating Sets: Power Snatch, Chest-to-Bar Pull-Up

6 sets, starting a set every 60 seconds, of:
B1. 4-5 Power Snatches @ 65-75%– Power snatch @ 65-75% of 1RM. To be performed TnGB2. 4-12 Chest-to-Bar Pull-Ups– CTB: If you can perform more than 6 UB CTB, then pick a number and try to hold across all sets. If unable to more than 4 UB, accumulate between 4-6 repetitions in 2 sets e.g. 3 reps, rest, 3 reps

C. 9 minute EMOM of Burpee Box Jump-Overs and Assault Bike

Every 90 seconds for 9 minutes (6 rounds):
8 Burpee Box Jump-Overs 24/20 inches
Assault Bike for 10/15 seconds

– Females 15s per set. Males 10s
– Lateral BBJO @AFAP!
– Sprint @100%

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
x3 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. Hang Power Snatch + Power Snatch 5 x 1

Hang Power Snatch + Power Snatch
– 5 sets of
Rest as needed

x1 power snatch from power position
x1 power snatch
– 7mins to build
– Building to the load used for B. Perform a TnG snatch off the floor for your second rep.

B. Alternating Sets: Power Snatch, Chest-to-Bar Pull-Up

6 sets, starting a set every 60 seconds, of:
B1. 4-5 Power Snatches @ 65-75%– Power snatch @ 65-75% of 1RM. To be performed TnGB2. 8-15 Chest-to-Bar Pull-Ups– CTB: If you can perform more than 6 UB CTB, then pick a number and try to hold across all sets. If unable to more than 4 UB, accumulate between 4-6 repetitions in 2 sets e.g. 3 reps, rest, 3 reps

C. 9 minute EMOM of Burpee Box Jump-Overs and Assault Bike

Every 90 seconds for 9 minutes (6 rounds):
8 Burpee Box Jump-Overs 24/20 inches
Assault Bike for 10/15 seconds

– Females 15s per set. Males 10s
– Lateral BBJO @AFAP!
– Sprint @100%

D. Accessory:

Accessory:
A. EMOM 15 mins
1: 3-8 Strict HSPU
2: 1-3 rope climbs
3: Accumulate 20-30s of freestand handstand in 2x2m box
4: 10 feet elevated bulgarian ring rows ring rows
5: Rest / Active recovery
Scoring: Not Scored

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