October 31, 2018 – Strength & Conditioning Programme

October 31, 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. 2 Snatch Balances + 1 Overhead Squat 6 x 1

Every 1 minute, for 6 minutes (6 sets):
2 Snatch Balances + 1 Overhead Squat

– 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
– Increase loading from last week

C. 27-21-15-12 Rowing and Wall Ball Shots

27-21-15-12 Reps for Time:
Calories of Rowing
Wall Ball Shots @ 10/6 kg
Time Cap: 9 minutes

– With decending ladders, the key is to start somewhat conservatively on the first 2 rounds, and finsihing stronger than you finished. Push hard on this one!

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. 2 Snatch Balances + 1 Overhead Squat 6 x 1

Every 1 minute, for 6 minutes (6 sets):
2 Snatch Balances + 1 Overhead Squat

– 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
– Increase loading from last week

C. 27-21-15-12 Rowing and Wall Ball Shots

27-21-15-12 Reps for Time:
Calories of Rowing
Wall Ball Shots @ 15/10 kg
Time Cap: 9 minutes

– With decending ladders, the key is to start somewhat conservatively on the first 2 rounds, and finsihing stronger than you finished. Push hard on this one!

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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