October 17, 2018 – Strength & Conditioning Programme

October 17, 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. Muscle Snatch 3 x 1.1.1

Every 1 minute, for 3 minutes (3 sets):
1.1.1 Muscle Snatches

Light/Mod load

B. Power Snatch 4 x 1.1

Every 1 minute, for 4 minutes (4 sets):
1.1 Power Snatches

Mod/Mod-Heavy load

C. Squat Snatch 5 x 1

Every 1 minute, for 5 minutes (5 sets):
1 Squat Snatch

Mod/Mod-Heavy

D. Kipping Handstand Push-Up 2 x Max Reps

Kipping Handstand Push-Up
– 2 sets of Max reps
Rest 3 minutes between sets

E. 6 minute AMRAP of Double-Unders and Wall Ball Shots

As Many Rounds and Reps as possible in 6 minutes:
40 Double-Unders
20 Wall Ball Shots @ 10/6 kg

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. Muscle Snatch 3 x 1.1.1

Every 1 minute, for 3 minutes (3 sets):
1.1.1 Muscle Snatches

Light/Mod load

B. Power Snatch 4 x 1.1

Every 1 minute, for 4 minutes (4 sets):
1.1 Power Snatches

Mod/Mod-Heavy load

C. Squat Snatch 5 x 1

Every 1 minute, for 5 minutes (5 sets):
1 Squat Snatch

Mod/Mod-Heavy

D. Kipping Handstand Push-Up 2 x Max Reps

Kipping Handstand Push-Up
– 2 sets of Max reps
Rest 3 minutes between sets

E. 6 minute AMRAP of Double-Unders and Wall Ball Shots

As Many Rounds and Reps as possible in 6 minutes:
40 Double-Unders
20 Wall Ball Shots @ 30/20 lbs

F. Alternating Sets: Dumbbell Flat Bench Press, Dual Dumbbell Prone Row

4 sets of:
F1. 8 Dumbbell Flat Bench Presses (3010 tempo)Rest 1 minuteF2. 8 Dual Dumbbell Prone Rows (3010 tempo)Rest 1 minute

G. G.

G.
G1. Glute ham riase (3010) 3 x 8. Rest 45-60s
G2. Single arm DB ovheread stepup 3 x 8 per side. Rest 45-60s (hold DB in opposite hand to working leg. Select appropriate height of step so there is no loss in overhead position)
Scoring: Not Scored

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