June 5, 2019 – Strength & Conditioning Programme

June 5, 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

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.

Every 1 minute, for 9 minutes (9 sets):
Snatches
– Set 1 – 2 reps @ 60-69%
– Set 2 – 2 reps @ 60-69%
– Set 3 – 2 reps @ 60-69%
– Set 4 – 2 reps @ 70-79%
– Set 5 – 2 reps @ 70-79%
– Set 6 – 2 reps @ 70-79%
– Set 7 – 1 rep @ 80-85%
– Set 8 – 1 rep @ 80-85%
– Set 9 – 1 rep @ 80-85%
– Move immediately into B

B.

Snatch
– 3 sets of 1 rep
Rest as needed

– 4mins to build to a 'heavy single' for the day

C.

Perform as many reps in 4 minutes of:
Chest-to-Bar Pull-Up

– Accumulating CTB volume here. Pick a number which you can hold across all sets. We will build volume for the next couple of weeks. Be patient!
– Level 1: In UB sets of 2
– Level 2: In UB sets of 3
– Level 3: In UB sets of 4
– Level 4: In UB sets of 5
– No singles allowed
– Note which level you followed this week. We will progress next week.

D.

Perform as many reps in 4 minutes of:
Strict Handstand Push-Up

– Accumulating S-HSPU volume here. Pick a number which you can hold across all sets. We will build volume for the next couple of weeks. Be patient!
– If still working towards first S-HSPU, complete 3-4 sets of eccentrics (build deficit if possible). x3 reps (52A2 tempo)
– Level 1: Singles
– Level 2: In UB sets of 2
– Level 3: In UB sets of 3
– Level 4: In UB sets of 4
– Level 5: In UB sets of 5
– No singles allowed
– Note which level you followed this week. We will progress next week.

E.

Every 90 seconds for 9 minutes (6 rounds):
7 Kettlebell Swings
Assault Bike for 10/15 seconds

– Females 15s per set. Males 10s
– Heavy KBS!
– Sprint @100%

Competitor

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.

Every 1 minute, for 9 minutes (9 sets):
Snatches
– Set 1 – 2 reps @ 60-69%
– Set 2 – 2 reps @ 60-69%
– Set 3 – 2 reps @ 60-69%
– Set 4 – 2 reps @ 70-79%
– Set 5 – 2 reps @ 70-79%
– Set 6 – 2 reps @ 70-79%
– Set 7 – 1 rep @ 80-85%
– Set 8 – 1 rep @ 80-85%
– Set 9 – 1 rep @ 80-85%
– Move immediately into B

B.

Snatch
– 3 sets of 1 rep
Rest as needed

– 4mins to build to a 'heavy single' for the day

C.

Perform as many reps in 4 minutes of:
Chest-to-Bar Pull-Up

– Accumulating CTB volume here. Pick a number which you can hold across all sets. We will build volume for the next couple of weeks. Be patient!
– Level 1: In UB sets of 3
– Level 2: In UB sets of 5
– Note which level you followed this week. We will progress next week.

D.

Perform as many reps in 4 minutes of:
Strict Handstand Push-Up

– Accumulating S-HSPU volume here. Pick a number which you can hold across all sets. We will build volume for the next couple of weeks. Be patient!
– Level 1: UB sets of 3
– Level 2: In UB sets of 5
– No singles allowed
– Note which level you followed this week. We will progress next week.

E.

Every 90 seconds for 9 minutes (6 rounds):
7 Kettlebell Swings
Assault Bike for 10/15 seconds

– Females 15s per set. Males 10s
– Heavy KBS!
– Sprint @100%

F.

EMOM 15 mins
1: 5-12 K-HSPU
2: 1-3 rope climbs
3: Accumulate 20-30s of freestand handstand in 2x2m box
4: 10 landmine rope rows
5: Rest / Active recovery
Scoring: Not Scored

– Landmine rope row – https://www.youtube.com/watch?v=yu-dxPYhK-Y
– K-HSPU: Deliberate puase at the top of each rep, feet together. Can add deficit this week

HSW scaling:
– Wall facing shoulder taps
– Back to wall shoulder taps
– Lateral wall walks
– Back to wall lateral wall walks
– Wall walk into handstand walk
– Partner assisted handstand walks
– Handstand walk with towel between feet
– Obstacle course walking (start with steps, progress to ramp)

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