May 15, 2019 – Strength & Conditioning Programme

May 15, 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

Warm Up

x3 BTN push press in snatch grip
3 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
Treat A/B as a continuous 12min EMOM

A.

Every 1 minute, for 8 minutes (8 sets):
Hang Power Snatches
– Set 1 – 3 reps
– Set 2 – 3 reps
– Set 3 – 3 reps
– Set 4 – 3 reps
– Set 5 – 2 reps
– Set 6 – 2 reps
– Set 7 – 2 reps
– Set 8 – 2 reps

Min 1-4:
– From hip/power position
– hold 1 sec in catch position. Not TnG. Reset at your hip after each rep
– Load @ 45-55%

Min 5-8:
– From below knee
– hold 1 sec in catch position. Not TnG. Reset at your hip after each rep
– Load @ 55-65%

B.

Every 1 minute, for 4 minutes (4 sets):
2 Power Snatches

– hold 1 sec in catch position. Perform in singles
– Load @ 65-75%

C. Alternating Sets: 5 Beat Swing on Bars + 5 Pull-Ups + 5 Chest-to-Bar Pull-Ups, Strict Handstand Push-Up

4 sets of:
C1. 5 Beat Swing on Bars + 5 Pull-Ups + 5 Chest-to-Bar Pull-Upsx3-5 beat swings
x3-5 kipping/butterfly pullup
x3-5 kipping/butterfly CTB
Rest 1 minuteC2. 1-5 Strict Handstand Push-Ups– Gymanstic complex unbroken
– Focus on staying tight in beat swing. Increasing difficulty of this complex. Can do either kipping or butterfly for pullup/CTB
– Stick to the same rep scheme/deficit/eccentrics that you performed last week if possible. We are reducing rest periods this week, so expec thtis to be more challenging
– If unable to complete 1 strict HSPU, complete: 2-3 reps per set of 3 sec HSH, 5 sec eccentric, 1 sec in tripod
– If unable to compelte 2 strict HSPU, complete 1 strict HSPU + 1 rep of 3 sec HSH, 5 sec eccentric, 1 sec in tripod
Rest 1 minute

D.

Every 2:30 for 12:30 (5 rounds):
5.5 Single Arm Dumbbell Push Jerks
6-10 Kipping Toes to Bars
12/8 Calories of Assault Bike

– Select a tough load for DB push jerk. Don't put DB down between arms
– Power snatches to be performed in singles
– Assault bike should not take longer than 40s, adjust cals if needed. Push this to 90-95%

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

x3 BTN push press in snatch grip
3 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
Treat A/B as a continuous 12min EMOM

A.

Every 1 minute, for 8 minutes (8 sets):
Hang Power Snatches
– Set 1 – 3 reps
– Set 2 – 3 reps
– Set 3 – 3 reps
– Set 4 – 3 reps
– Set 5 – 2 reps
– Set 6 – 2 reps
– Set 7 – 2 reps
– Set 8 – 2 reps

Min 1-4:
– From hip/power position
– hold 1 sec in catch position. Not TnG. Reset at your hip after each rep
– Load @ 45-55%

Min 5-8:
– From below knee
– hold 1 sec in catch position. Not TnG. Reset at your hip after each rep
– Load @ 55-65%

B.

Every 1 minute, for 4 minutes (4 sets):
2 Power Snatches

– hold 1 sec in catch position. Perform in singles
– Load @ 65-75%

C. Alternating Sets: 5 Beat Swing on Bars + 7 Pull-Ups + 7 Chest-to-Bar Pull-Ups, Strict Handstand Push-Up

4 sets of:
C1. 5 Beat Swing on Bars + 7 Pull-Ups + 7 Chest-to-Bar Pull-Upsx3-5 beat swings
x4-7 kipping/butterfly pullup
x4-7 kipping/butterfly CTB

Rest 1 minuteC2. 3-5 Strict Handstand Push-Ups– Gymanstic complex unbroken
– Focus on staying tight in beat swing. Increasing difficulty of this complex. Can do either kipping or butterfly for pullup/CTB
– Stick to the same rep scheme/deficit/eccentrics that you performed last week if possible. We are reducing rest periods this week, so expec thtis to be more challenging
– If unable to complete 1 strict HSPU, complete: 2-3 reps per set of 3 sec HSH, 5 sec eccentric, 1 sec in tripod
– If unable to compelte 2 strict HSPU, complete 1 strict HSPU + 1 rep of 3 sec HSH, 5 sec eccentric, 1 sec in tripod
Rest 1 minute

D.

Every 2:30 for 12:30 (5 rounds):
5.5 Single Arm Dumbbell Push Jerks
6-10 Kipping Toes to Bars
12/8 Calories of Assault Bike

– Select a tough load for DB push jerk. Don't put DB down between arms
– Power snatches to be performed in singles
– Assault bike should not take longer than 40s, adjust cals if needed. Push this to 90-95%

E.

EMOM 15 mins
1: 20-30s bent knee paralette L-sit
2: 1-2 rope climbs
3: 10-20m handstand walk
4: 10 feet elevated ring rows
5: Rest / Active recovery
Scoring: Not Scored

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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