November 7, 2018 – Strength & Conditioning Programme

November 7, 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. Hang Power Snatch + Hang Snatch + Snatch Balance + Overhead Squat 5 x 1

Every 90 seconds, for 7:30 (5 sets):
Hang Power Snatch + Hang Snatch + Snatch Balance + Overhead Squat

– First 2 movements are from the 'power' position (in the hip)
– Mod to mod-heavy across – can build
– Hold 1 second in the bottom and the top of every rep

B. Alternating Sets: Bar Dip, Weighted Strict Chest-to-Bar Pull-Up

4 sets, starting a set every 60 seconds, of:
B1. 6-8 Bar Dips (2011 tempo)B2. 1-5 Weighted Strict Chest-to-Bar Pull-Ups (2010 tempo)– Dips: Banded -> V-bar -> Rings
– Always aim for upper rep bracket

C. Assault Bike 8 x 10-15 second intervals

Interval Training
Assault Bike 8 x NaN:NaNStart an interval every 90 seconds

Men: 10-12 seconds @ 95%
Women: 12-15s @ 95%

– The goal here is to go almost all out with each set
– Try to sustain the wattage/RPM throughout the entire prescribed time
– Record wattage hit and how long you were able to to sustain 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. Hang Power Snatch + Hang Snatch + Snatch Balance + Overhead Squat 5 x 1

Every 90 seconds, for 7:30 (5 sets):
Hang Power Snatch + Hang Snatch + Snatch Balance + Overhead Squat

– First 2 movements are from the 'power' position (in the hip)
– Mod to mod-heavy across – can build
– Hold 1 second in the bottom and the top of every rep

B. Alternating Sets: Bar Dip, Legless Rope Climb

4 sets, starting a set every 60 seconds, of:
B1. 6-8 Bar Dips (2011 tempo)B2. 1-2 Legless Rope Climbs– Dips: V-bar -> Rings
– Progress rope climbs: Legless climb, legs descent -> Legless climb and descent -> L-sit Climb and legs down -> L-sit Climb and Descent

C. Assault Bike 8 x 10-15 second intervals

Interval Training
Assault Bike 8 x NaN:NaNStart an interval every 90 seconds

Men: 10-12 seconds @ 95%
Women: 12-15s @ 95%

– The goal here is to go almost all out with each set
– Try to sustain the wattage/RPM throughout the entire prescribed time
– Record wattage hit and how long you were able to to sustain each set

D. Accessory

Accessory
A1. Pistol on box (3111) 3 x 5-6 per side (standing on box, foot moves down the side of the box)
A2. 30 degree chest supported 2 arm DB row (2011) 3 x 6-8
B1. DB Chest loaded GHD sorenson hold 3 x 45s
B2. Tall kneeling 2 arm DB arnold press (2121) 3 x 6-8
Scoring: Not Scored

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