June 19, 2019 – Strength & Conditioning Programme

June 19, 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
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. Hang Snatch 5 x 2

Every 1 minute, for 5 minutes (5 sets):
2 Hang Snatches

x1 Hang snatch from power position
x1 Hang snatch from hover
– Using this a primer for B work.
– Start light and build loads based of feel.

B. Snatch + Overhead Squat 1-1-1-1-1-1-1-1-1

Every 1 minute, for 9 minutes (9 sets):
Snatch + Overhead Squat
Loads per set (by %): 65-70, 71-75, 75-80, 65-70, 71-75, 75-80, 65-70, 71-75, 75-80

– Wave loaded. Each wave should be SLIGHTLY heavier than the last.
– Start with the lower % suggested and build based on feel.

C. Kipping Handstand Push-Up 4 x 5-10

Kipping Handstand Push-Up
– 4 sets of 5-10 reps
Rest 90 seconds between sets

– If able to complete upper part of rep bracket unbroken, add a decific to make these challenging. Incorporate a deliberate pause at the top of each rep

D. For Time: Toes to Bars

For Time:
60/50 Toes to Bars
Time Cap: 7 minutes

*every break = 10 box jumps @ 24/20"
– Record reps completed if not able to complete within the time cap

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. Hang Snatch 5 x 2

Every 1 minute, for 5 minutes (5 sets):
2 Hang Snatches

x1 Hang snatch from power position
x1 Hang snatch from hover
– Using this a primer for B work.
– Start light and build loads based of feel.

B. Snatch + Overhead Squat 1-1-1-1-1-1-1-1-1

Every 1 minute, for 9 minutes (9 sets):
Snatch + Overhead Squat
Loads per set (by %): 65-70, 71-75, 75-80, 65-70, 71-75, 75-80, 65-70, 71-75, 75-80

– Wave loaded. Each wave should be SLIGHTLY heavier than the last.
– Start with the lower % suggested and build based on feel.

C. Kipping Handstand Push-Up 4 x 8-10

Kipping Handstand Push-Up
– 4 sets of 8-10 reps
Rest 90 seconds between sets

– If able to complete upper part of rep bracket unbroken, add a decific to make these challenging. Incorporate a deliberate pause at the top of each rep

D. For Time: Toes to Bars

For Time:
70 Toes to Bars
Time Cap: 7 minutes

*every break = 10 box jumps @ 24/20"
– Record reps completed if not able to complete within the time cap

E.

Handstand Walk Obstacles
– 3 sets of 50 feet
Rest as needed

– If unable to complete over obstacles, here are your regressions:
1) straight line walk (10-25ft)
2) straight line walk for speed (10-25ft)
3) Zig zag walk around cones (15-25ft)

F.

Accessory:
F1. Paralette L-sit hold 3 x 20-30s (tuck legs to accumulate more volume)
F2. Ring Front lever eccentric on rings 3 x 2 (5 sec negative)
Scoring: Not Scored

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