October 10, 2018 – Strength & Conditioning Programme

October 10, 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. Power Snatch + Hang Snatch + Overhead Squat 9 x 1

Every 90 seconds, for 13:30 (9 sets):
Power Snatch + Hang Snatch + Overhead Squat

Sets 1, 4, 7 = Light – mod load
Sets 2, 5, 8 = Mod load
Sets 3, 6, 9 = Mod-Heavy load

B. 15 minute AMRAP of Double-Unders, Sit-Ups, Push-Ups, and Hang Squat Clean Thrusters

As Many Rounds and Reps as possible in 15 minutes:
36 Double-Unders
24 Sit-Ups
12/8 Push-Ups
6 Hang Squat Clean Thrusters @ 20/12 kg

– Sustainability
– Use a single kettlebell for the Hang Squat Clean Thrusters – 6 per arm (6/6)

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. Power Snatch + Hang Snatch + Overhead Squat 9 x 1

Every 90 seconds, for 13:30 (9 sets):
Power Snatch + Hang Snatch + Overhead Squat

Sets 1, 4, 7 = Light – mod load
Sets 2, 5, 8 = Mod load
Sets 3, 6, 9 = Mod-Heavy load

B. 15 minute AMRAP of Double-Unders, Sit-Ups, Ring Push-Ups, and Hang Squat Clean Thrusters

As Many Rounds and Reps as possible in 15 minutes:
36 Double-Unders
24 Sit-Ups
12/10 Ring Push-Ups
6 Hang Squat Clean Thrusters @ 24/16 kg

– Sustainability
– Use a single kettlebell for the Hang Squat Clean Thrusters – 6 per arm (6/6)

C. Alternating Sets: Ring Support Hold, Toes through Rings

3 sets, for quality, of:
C1. Ring Support Hold for Max Duration– Turn rings out as much as possibleC2. Max Toes through Rings– Strict – no swinging

D. D

D
D1. Wall facing handstand hold 3xAMSAP
D2. False Grip Ring To Chest Hold 3xAMSAP
Scoring: Time (higher is better)

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