March 27, 2019 – Strength & Conditioning Programme

March 27, 2019 – Strength & Conditioning Programme

Fitness

A.

WorkoutPreview Error: No Workout Provided

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 high pull from power position
x3 muscle snatch from power position
x3 BTN push press in snatch grip
x3 heaving snatch balance
x3 Snatch balance
x3 PS from mid thigh
x3 Snatch from mid thigh

A.

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

– Mins 1-2: From Mid thigh
– Mins 3-4: From above knee
– Min 5: From below knee
– At light / mod load.
– Technique focus

B.

Every 1 minute, for 5 minutes (5 sets):
5 Snatch Grip Behind The Neck Push Presses

– At light / mod load. Position focus. Hold 2 sec overhead

C.

Dumbbell Bulgarian Split Squat (3010 tempo)
– 3 sets of 8 reps
Rest 30 seconds between sets

– Build to a mod-heavy set of 8
– 30secs rest between sides/sets

D.

As Many Rounds and Reps as possible in 10 minutes:
12 Goblet Squats
10 Dumbbell One-Arm Bent-Over Rows
Single-Arm Dumbbell Overhead Carry 50 feet
10 Dumbbell One-Arm Bent-Over Rows
Single-Arm Dumbbell Overhead Carry 50 feet

– Grinder piece. Focus on quality repeitions here, apply tempo to all repetitions and movements
– Pick a challenging load which allows you to execute with good form
– Use one DB for all movements

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

x3 high pull from power position
x3 muscle snatch from power position
x3 BTN push press in snatch grip
x3 heaving snatch balance
x3 Snatch balance
x3 PS from mid thigh
x3 Snatch from mid thigh

A.

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

– Mins 1-2: From Mid thigh
– Mins 3-4: From above knee
– Min 5: From below knee
– At light / mod load.
– Technique focus

B.

Every 1 minute, for 5 minutes (5 sets):
5 Snatch Grip Behind The Neck Push Presses

– At light / mod load. Position focus. Hold 2 sec overhead

C.

Dumbbell Bulgarian Split Squat (3010 tempo)
– 3 sets of 8 reps
Rest 30 seconds between sets

– Build to a mod-heavy set of 8
– 30secs rest between sides/sets

D.

As Many Rounds and Reps as possible in 10 minutes:
12 Goblet Squats
10 Dumbbell One-Arm Bent-Over Rows
Single-Arm Dumbbell Overhead Carry 50 feet
10 Dumbbell One-Arm Bent-Over Rows
Single-Arm Dumbbell Overhead Carry 50 feet

– Grinder piece. Focus on quality repeitions here, apply tempo to all repetitions and movements
– Pick a challenging load which allows you to execute with good form
– Use one DB for all movements

E.

Every 1 minute, for 8 minutes (8 sets):
1-5 Strict Handstand Push-Ups

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