March 6, 2019 – Strength & Conditioning Programme

March 6, 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.

Every 1 minute, for 6 minutes (6 sets):
Power Snatch + Hang Power Snatch

– Build load across sets
– Finish with a mod-heavy load

B.

Every 2 minute for 10 minutes (5 rounds):
1-4 Muscle-Ups
10 Power Snatches

– Athlete can choose ring or bar, or alternate between the two. Work weaknesses!
– Snatch loads: 35-43kg / 25-30kg. Can build across sets
– Working on fast transitions, efficient barbell cycling. Do not get sloppy

C. Assault Bike 6 x 0:15 intervals

Interval Training
Assault Bike 6 x 15 secondsStart an interval every 90 seconds

– Idea here is to go ALL OUT on assault bike
– If you have more than a 5% drop off in peak wattage, skip the next set and continue.

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.

Every 1 minute, for 6 minutes (6 sets):
Power Snatch + Hang Power Snatch

– Build load across sets
– Finish with a mod-heavy load

B.

Every 2 minute for 10 minutes (5 rounds):
2-5 Muscle-Ups
10 Power Snatches

– Athlete can choose ring or bar, or alternate between the two. Work weaknesses!
– Snatch loads: 35-43kg / 25-30kg. Can build across sets
– Working on fast transitions, efficient barbell cycling. Do not get sloppy

C. Assault Bike 6 x 0:15 intervals

Interval Training
Assault Bike 6 x 15 secondsStart an interval every 90 seconds

– Idea here is to go ALL OUT on assault bike
– If you have more than a 5% drop off in peak wattage, skip the next set and continue.

D.

EMOM 12mins:
1 = 4-10 S-HSPU
2 = 10-12 alternating pistols
3 = 12-15 GHD hip extensions
Scoring: Not Scored

– s-HSPU: can build deficit
– Pistols: Can hold load, band/box asssisted, heel elevation. Move with good form!
– GHD hip extesnions: Can add load here

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