November 28, 2018 – Strength & Conditioning Programme

November 28, 2018 – Strength & Conditioning Programme

Performance

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. Snatch 1.1.1-1.1.1-1.1.1-1.1-1.1-1.1-1-1-1

Every 1 minute, for 9 minutes (9 sets):
Snatches
– Set 1 – 1.1.1 reps @ 70-75%
– Set 2 – 1.1.1 reps @ 70-75%
– Set 3 – 1.1.1 reps @ 70-75%
– Set 4 – 1.1 reps @ 80-85%
– Set 5 – 1.1 reps @ 80-85%
– Set 6 – 1.1 reps @ 80-85%
– Set 7 – 1 rep @ 90-95%
– Set 8 – 1 rep @ 90-95%
– Set 9 – 1 rep @ 90-95%

– %'s are based off of last week's heavy single number
– Increase loads from last week

B. Alternating Sets: Close Grip Bench Press, Supinated Barbell Bent Over Row

3 sets, starting a set every 75 seconds, of:
B1. 8 Close Grip Bench Presses (3010 tempo)B2. 8 Supinated Barbell Bent Over Rows (3010 tempo)

C. 4 Rounds For Time of Wall Ball Shots and Rowing

4 Rounds for Time:
20 Wall Ball Shots
15/10 Calories of Rowing
Rest 90 seconds between each round


– Choose a challenging wall ball weight and complete between 15-20 UNBROKEN reps each set
– High pace each set

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. Snatch 1.1.1-1.1.1-1.1.1-1.1-1.1-1.1-1-1-1

Every 1 minute, for 9 minutes (9 sets):
Snatches
– Set 1 – 1.1.1 reps @ 70-75%
– Set 2 – 1.1.1 reps @ 70-75%
– Set 3 – 1.1.1 reps @ 70-75%
– Set 4 – 1.1 reps @ 80-85%
– Set 5 – 1.1 reps @ 80-85%
– Set 6 – 1.1 reps @ 80-85%
– Set 7 – 1 rep @ 90-95%
– Set 8 – 1 rep @ 90-95%
– Set 9 – 1 rep @ 90-95%

– %'s are based off of last week's heavy single number
– Increase loads from last week

B. Alternating Sets: Close Grip Bench Press, Supinated Barbell Bent Over Row

3 sets, starting a set every 75 seconds, of:
B1. 8 Close Grip Bench Presses (3010 tempo)B2. 8 Supinated Barbell Bent Over Rows (3010 tempo)

C. 4 Rounds For Time of Wall Ball Shots and Rowing

4 Rounds for Time:
20 Wall Ball Shots
15/10 Calories of Rowing
Rest 90 seconds between each round


– Choose a challenging wall ball weight and complete between 15-20 UNBROKEN reps each set
– High pace each set

D. Accessory

Accessory
A1.Seated Crosslegged barbell overhead hold in jerk grip 3 x 30s @ light load https://www.youtube.com/watch?v=rFllFOMp-wM
A2. KB front rack crossover step up 3 x 8 per leg.
B1. Kneeling ab wheel rollout 3 x 6-8
B2. Single leg GHD sorenson hold 3 x 15-20s per leg
Scoring: Not Scored

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