May 22, 2019 – Strength & Conditioning Programme

May 22, 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

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.

Snatch Pull + Low Hang Snatch
– 6 sets of
Rest 90 seconds between sets

– Snatch from the 'hover/floating' position
– All sets at 65-75% based on feel
– Focus on staying 'over the bar' when moving to your hover. Plates should be within 2-3 inches from the floor
– Not TnG. Move slowly down to hover position, pause for 1 sec, snatch.

B.

Every 1 minute, for 6 minutes (6 sets):
5-10 Chest-to-Bar Pull-Ups

– Accumulating CTB volume here. Pick a number which you can hold across all sets.
– We will build volume for the next couple of weeks. Be patient!

C.

Every 1 minute, for 6 minutes (6 sets):
3-10 Strict Handstand Push-Ups

– Accumulating S-HSPU volume here. Pick a number which you can hold across all sets.
– We will build volume for the next couple of weeks. Be patient!
– If still working towards your first rep, perform: Every 90s x 4 sets: x2 eccentrics (2 sec hold at top, 5 sec eccentric, 2 sec hold in tripod).
– Build a challenging deficit so long as you can maintain tempo/control all the way to the floor

D.

Interval Training
Assault Bike 6 x NaN:NaNStart an interval every 90 seconds

– @100%
– If you feel output dropping, reduce working time slightly.
– Take a 2 second 'running/rolling start'

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

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.

Snatch Pull + Low Hang Snatch
– 6 sets of
Rest 90 seconds between sets

– Snatch from the 'hover/floating' position
– All sets at 65-75% based on feel
– Focus on staying 'over the bar' when moving to your hover. Plates should be within 2-3 inches from the floor
– Not TnG. Move slowly down to hover position, pause for 1 sec, snatch.

B.

Every 1 minute, for 6 minutes (6 sets):
5-10 Chest-to-Bar Pull-Ups

– Accumulating CTB volume here. Pick a number which you can hold across all sets.
– We will build volume for the next couple of weeks. Be patient!

C.

Every 1 minute, for 6 minutes (6 sets):
3-10 Strict Handstand Push-Ups

– Accumulating S-HSPU volume here. Pick a number which you can hold across all sets.
– We will build volume for the next couple of weeks. Be patient!
– If still working towards your first rep, perform: Every 90s x 4 sets: x2 eccentrics (2 sec hold at top, 5 sec eccentric, 2 sec hold in tripod).
– Build a challenging deficit so long as you can maintain tempo/control all the way to the floor

D.

Interval Training
Assault Bike 6 x NaN:NaNStart an interval every 90 seconds

– @100%
– If you feel output dropping, reduce working time slightly.
– Take a 2 second 'running/rolling start'

E.

EMOM 15 mins
1: 5-10 K-HSPU
2: 1-2 rope climbs
3: 10-20m handstand walk
4: 10 feet elevated ring rows
5: Rest / Active recovery
Scoring: Not Scored

– K-HSPU: Deliberate puase at the top of each rep, feet together

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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