October 24, 2018 – Strength & Conditioning Programme

October 24, 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. 3 Snatch Balances + 2 Overhead Squats 4 x 1

Every 90 seconds, for 6 minutes (4 sets):
3 Snatch Balances + 2 Overhead Squats

– Start with a light load, and build to a mod to mod-heavy across.
– Hold 1 second in the bottom and the top of every rep

B. Alternating Sets: Dumbbell Flat Bench Press, Weighted Strict Chest-to-Bar Supinated Pull-Up

4 sets, starting a set every 60 seconds, of:
B1. 8 Dumbbell Flat Bench Presses (3010 tempo)– Neutral at bottom, pronated at topB2. 3-6 Weighted Strict Chest-to-Bar Supinated Pull-Ups (2010 tempo)– Weight if hitting 6 reps each set

C. 7 minute AMRAP of Double-Unders and Devil's Presses

As Many Rounds and Reps as possible in 7 minutes:
10 Double-Unders
1 Devil's Press @ 22.5/15 kg
20 Double-Unders
2 Devil's Presses @ 22.5/15 kg
30 Double-Unders
3 Devil's Presses @ 22.5/15 kg
40 Double-Unders
4 Devil's Presses @ 22.5/15 kg
50 Double-Unders
5 Devil's Presses @ 22.5/15 kg
60 Double-Unders
6 Devil's Presses @ 22.5/15 kg
70 Double-Unders
7 Devil's Presses @ 22.5/15 kg
80 Double-Unders
8 Devil's Presses @ 22.5/15 kg
90 Double-Unders
9 Devil's Presses @ 22.5/15 kg
100 Double-Unders
10 Devil's Presses @ 22.5/15 kg

– Continue to add reps in the following fashion

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. 3 Snatch Balances + 2 Overhead Squats 4 x 1

Every 90 seconds, for 6 minutes (4 sets):
3 Snatch Balances + 2 Overhead Squats

– Start with a light load, and build to a mod to mod-heavy across.
– Hold 1 second in the bottom and the top of every rep

B. Alternating Sets: Dumbbell Flat Bench Press, Weighted Strict Chest-to-Bar Supinated Pull-Up

4 sets, starting a set every 60 seconds, of:
B1. 8 Dumbbell Flat Bench Presses (3010 tempo)– Neutral at bottom, pronated at topB2. 3-6 Weighted Strict Chest-to-Bar Supinated Pull-Ups (2010 tempo)– Weight if hitting 6 reps each set

C. 7 minute AMRAP of Double-Unders and Devil's Presses

As Many Rounds and Reps as possible in 7 minutes:
10 Double-Unders
1 Devil's Press @ 25/17.5 kg
20 Double-Unders
2 Devil's Presses @ 25/17.5 kg
30 Double-Unders
3 Devil's Presses @ 25/17.5 kg
40 Double-Unders
4 Devil's Presses @ 25/17.5 kg
50 Double-Unders
5 Devil's Presses @ 25/17.5 kg
60 Double-Unders
6 Devil's Presses @ 25/17.5 kg
70 Double-Unders
7 Devil's Presses @ 25/17.5 kg
80 Double-Unders
8 Devil's Presses @ 25/17.5 kg
90 Double-Unders
9 Devil's Presses @ 25/17.5 kg
100 Double-Unders
10 Devil's Presses @ 25/17.5 kg

– Continue to add reps in the following fashion

D. Alternating Sets: Shrimp Squat, Weighted Ring Dip

3 sets, for quality, of:
D1. 5 Shrimp Squats (3111 tempo)– https://www.youtube.com/watch?v=UAhhSlnZcOY&t=39s
– Add deficit if possible (1-3")
D2. 6 Weighted Ring Dips (3011 tempo)

E. Alternating Sets: Glute-Ham Raise, Dumbbell One-Arm Torso Row

3 sets, for quality, of:
E1. 6 Glute-Ham Raises (3010 tempo)E2. 8 Dumbbell One-Arm Torso Rows (3010 tempo)

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