March 20, 2019 – Strength & Conditioning Programme

March 20, 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. Hang Snatch 3 x 3

Hang Snatch
– 3 sets of 3 reps @ 65-75%
Rest as needed

– @ 65-75% across all sets (moderate)
– Snatch from the hip
– Hold 2 seconds in the bottom of the squat
– Focus: Speed off hip, position in bottom.

B.

Slow Snatch Pull
– 3 sets of 5 reps @ 85-95%
Rest as needed

– @ 85-95% of Snatch 1RM
– Take 4 seconds to get from floor to power position, then shrug up aggressively

C. 15 minute AMRAP of Rowing, Anchored Sit-Ups, Overhead Squats, and Dual Kettlebell Hang Power Cleans

As Many Rounds and Reps as possible in 15 minutes:
Row 750/600 meters
20 Anchored Sit-Ups
15 Overhead Squats @ 20/15 kg
10 Dual Kettlebell Hang Power Cleans @ 20/12 kg

– Goal here is move through this for quality. Focus on executing good positions with all reps.
– Apply controlled tempo

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. Hang Snatch 3 x 3

Hang Snatch
– 3 sets of 3 reps @ 65-75%
Rest as needed

– @ 65-75% across all sets (moderate)
– Snatch from the hip
– Hold 2 seconds in the bottom of the squat
– Focus: Speed off hip, position in bottom.

B.

Slow Snatch Pull
– 3 sets of 5 reps @ 85-95%
Rest as needed

– @ 85-95% of Snatch 1RM
– Take 4 seconds to get from floor to power position, then shrug up aggressively

C. 15 minute AMRAP of Rowing, Anchored Sit-Ups, Overhead Squats, and Dual Kettlebell Hang Power Cleans

As Many Rounds and Reps as possible in 15 minutes:
Row 750 meters
20 Anchored Sit-Ups
15 Overhead Squats @ 20/15 kg
10 Dual Kettlebell Hang Power Cleans @ 24/16 kg

– Goal here is move through this for quality. Focus on executing good positions with all reps.
– Apply controlled tempo

D. 4 Rounds For Time of D-Ball Carries, GHD Sit-Ups, and Pistols

4 Rounds for Time:
D-Ball Carry 100 feet
15 GHD Sit-Ups
12 Pistols

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