May 8, 2019 – Strength & Conditioning Programme

May 8, 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
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

A.

Every 1 minute, for 7 minutes (7 sets):
Power Snatch + Snatch

– Pause 2 sec below the knee for both reps
– Focus on keeping shoulders 'over' the bar, and weight balanced through foot throughout the pause
– @moderate load across (65-75% across all sets). Technique focus

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

4 sets of:
B1. 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

– To be completed as an unbroken complex
– Focus on staying tight in beat swing. Increasing difficulty of this complex. Can do either kipping or butterfly for pullup/CTB
Rest 1 minuteB2. 1-6 Strict Handstand Push-Ups (3010 tempo)– 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
– IF ABLE TO ACHIEVE 5 REPS ACROSS LAST WEEK, ADD A SMALL DEFICIT THIS WEEK. Make this challenging
– Adhere to tempo!
Rest 1 minute

C.

Every 2:30 for 12:30 (5 rounds):
15/10 Calories of Assault Bike
6-10 Kipping Toes to Bars
4 Power Snatches @ 70-75%

– Emphasis on QUALITY with power snatches here.
– Power Snatch @ 70-75% of Power snatch 1RM. Start lighter and build based on feel
– Power snatches to be performed in singles
– Assault bike should not take longer than 45, adjust cals if needed

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

A.

Every 1 minute, for 7 minutes (7 sets):
Power Snatch + Snatch

– Pause 2 sec below the knee for both reps
– Focus on keeping shoulders 'over' the bar, and weight balanced through foot throughout the pause
– @moderate load across (65-75% across all sets). Technique focus

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

4 sets of:
B1. 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

– To be completed as an unbroken complex
– Focus on staying tight in beat swing. Increasing difficulty of this complex. Can do either kipping or butterfly for pullup/CTB
Rest 1 minuteB2. 3-5 Strict Handstand Push-Ups (3010 tempo)– Progress by INCREASING DEFICIT
– Adhere to tempo across alll reps and sets
Rest 1 minute

C.

Every 2:30 for 12:30 (5 rounds):
15/10 Calories of Assault Bike
6-10 Kipping Toes to Bars
4 Power Snatches @ 70-75%

– Emphasis on QUALITY with power snatches here.
– Power Snatch @ 70-75% of Power snatch 1RM. Start lighter and build based on feel
– Power snatches to be performed in singles
– Assault bike should not take longer than 45, adjust cals if needed

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