October 3, 2018 – Strength & Conditioning Programme

October 3, 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 Snatch High Pull + Hang Snatch 3 x 1

Every 1 minute, for 3 minutes (3 sets):
Hang Snatch High Pull + Hang Snatch

– From above the knee

B. Hang Snatch High Pull + Hang Snatch 3 x 1

Every 1 minute, for 3 minutes (3 sets):
Hang Snatch High Pull + Hang Snatch

– From below the knee

C. Snatch High Pull + Snatch 3 x 1

Every 1 minute, for 3 minutes (3 sets):
Snatch High Pull + Snatch

– From floor

D. Overhead Squat 3 x 5

Overhead Squat (3011 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– Increase load from last week
– Positional focus

E. 9 minute AMRAP of Rowing, Dumbbell Walking Lunge Steps, and Kipping Handstand Push-Ups

As Many Rounds and Reps as possible in 9 minutes:
20/15 Calories of Rowing
12 Dumbbell Walking Lunge Steps @ 20/12.5 kg
8 Kipping Handstand Push-Ups

– Execute HSPU according to harsh judging/open standards.
– Emphasis on quality
– For HSPU – choose a rep scheme between 4-8 reps
– If hitting 8 reps comfortably throughout, progress by:
Flat –> Deficit –> Paralettes

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 Snatch High Pull + Hang Snatch 3 x 1

Every 1 minute, for 3 minutes (3 sets):
Hang Snatch High Pull + Hang Snatch

– From above the knee

B. Hang Snatch High Pull + Hang Snatch 3 x 1

Every 1 minute, for 3 minutes (3 sets):
Hang Snatch High Pull + Hang Snatch

– From below the knee

C. Snatch High Pull + Snatch 3 x 1

Every 1 minute, for 3 minutes (3 sets):
Snatch High Pull + Snatch

– From floor

D. Overhead Squat 3 x 5

Overhead Squat (3011 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– Increase loading from last week
– Positional focus

E. 9 minute AMRAP of Rowing, Dumbbell Walking Lunge Steps, and Strict Handstand Push-Ups

As Many Rounds and Reps as possible in 9 minutes:
20/15 Calories of Rowing
12 Dumbbell Walking Lunge Steps @ 25/17.5 kg
8 Strict Handstand Push-Ups

– Execute HSPU according to harsh judging/open standards.
– Emphasis on quality
– For HSPU – choose a rep scheme between 4-8 reps
– If hitting 8 reps comfortably throughout, progress by:
Flat –> Deficit –> Paralettes

F. 2-3 sets for quality:

2-3 sets for quality:
1 'tough' set of wall facing handstand hold
1 'tough set' of front lever tuck
1 'tough set' of ring dip support hold
1 'tough set' of false grip chest to ring hold in tuck position
Scoring: Not Scored

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