May 29, 2019 – Strength & Conditioning Programme

May 29, 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

x3 BTN push press in snatch grip
x3 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

A.

Every 1 minute, for 8 minutes (8 sets):
Snatch Pull + Low Hang Snatch

– Snatch from the 'hover/floating' position
– Starting @ 50%, and adding load every successful set. Building to a heavy set for the day
– 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. Chest-to-Bar Pull-Up 6 x 5-10

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.
– Increase volume from last week

C. Strict Handstand Push-Up 6 x 3-10

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.
– Increase volume from last week (if you hit x10 reps for all 6mins last week, create a small deficit)
– 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. Assault Bike 6 x 10-12 second intervals

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'
– One more week before we change this!
– Record RPM/Watts held

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

x3 BTN push press in snatch grip
x3 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

A.

Every 1 minute, for 8 minutes (8 sets):
Snatch Pull + Low Hang Snatch

– Snatch from the 'hover/floating' position
– Starting @ 50%, and adding load every successful set. Building to a heavy set for the day
– 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. Chest-to-Bar Pull-Up 6 x 5-10

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.
– Increase volume from last week

C. Strict Handstand Push-Up 6 x 3-10

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.
– Increase volume from last week (if you hit x10 reps for all 6mins last week, create a small deficit)
– 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. Assault Bike 6 x 10-12 second intervals

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'
– One more week before we change this!
– Record RPM/Watts held

E.

EMOM 15 mins
A. EMOM 15 mins
1: 5-10 K-HSPU
2: 1-2 rope climbs
3: 10-20m handstand walk
4: 10 2 arm DB bent over rows
5: Rest / Active recovery
Scoring: Not Scored

– K-HSPU: Deliberate pause at the top of each rep, feet together.
– Can add deficit this week

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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