March 13, 2019 – Strength & Conditioning Programme

March 13, 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

A. Alternating Sets: Power Snatch, Barbell Thruster

3 sets, starting a set every 60 seconds, of:
A1. 4-6 Power SnatchesA2. 4-6 Barbell Thrusters– Keep loads LIGHT here.
– Same barbell used for both movement. Using this to dial in both movements for C.
– All sets and reps to be done TnG.
– Can do slight build. This should be in no way fatiguing

B. Back Squat 3 x 4-6

Back Squat (30X1 tempo)
– 3 sets of 4-6 reps
Rest 2 minutes between sets

Men: 3 x 4 @ mod-heavy across
Women: 3 x 6 @ mod-heavy across

C.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
8 Barbell Thrusters
Minute 2
6 Power Snatches
Minute 3
1-5 Muscle-Ups
Minute 4
Assault Bike for 50 seconds

– Same bar used for thrusters & power snatch
– All sets to be performed as TnG unbroken sets
– Choose bar or rings, or alternate between the two. If still working towards first MU, use box bar MU drill or assisted ring MU.
– Work weaknesses
– AB to be completed at a 'recovery rate'

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

A. Alternating Sets: Power Snatch, Barbell Thruster

3 sets, starting a set every 60 seconds, of:
A1. 4-6 Power SnatchesA2. 4-6 Barbell Thrusters– Keep loads LIGHT here.
– Same barbell used for both movement. Using this to dial in both movements for C.
– All sets and reps to be done TnG.
– Can do slight build. This should be in no way fatiguing

B. Back Squat 3 x 4-6

Back Squat (30X1 tempo)
– 3 sets of 4-6 reps
Rest 2 minutes between sets

Men: 3 x 4 @ mod-heavy across
Women: 3 x 6 @ mod-heavy across

C.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
8 Barbell Thrusters
Minute 2
6 Power Snatches
Minute 3
2-6 Muscle-Ups
Minute 4
Assault Bike for 50 seconds

– Same bar used for thrusters & power snatch
– All sets to be performed as TnG unbroken sets
– Choose bar or rings, or alternate between the two. If still working towards first MU, use box bar MU drill or assisted ring MU.
– Work weaknesses
– AB to be completed at a 'recovery rate'

D. 4 Rounds For Time of Toes through Rings, Alternating Pistols, and GHD Hip Extensions

4 Rounds for Time:
8 Toes through Rings
12 Alternating Pistols
12 GHD Hip Extensions

– Complete for quality
– Keep toes through rings strict (no kip/swing)

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