September 12, 2018 – Strength & Conditioning Programme

September 12, 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 + Snatch 9 x 1

Every 1 minute, for 9 minutes (9 sets):
Power Snatch + Snatch

EMOM9: (Wave loaded)
Min 1 – Moderate
Min 2 – Moderate-Heavy
Min 3 – Heavy

B. 5 minute AMRAP of Strict Handstand Push-Ups

As Many Rounds and Reps as possible in 5 minutes:
Max Strict Handstand Push-Ups

Level 1 = flat surface
Level 2 = 1 pad deficit
Level 3 = 2 pad deficit

*Must start with a maximal unbroken set (record in notes)

C. 4 Rounds For Time of Push Presses, Bar Facing Burpees, and Rowing

4 Rounds for Time:
10 Push Presses @ 50/55%
10 Bar Facing Burpees
20/15 Calories of Rowing
Rest 90 seconds between each round

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 + Snatch 9 x 1

Every 1 minute, for 9 minutes (9 sets):
Power Snatch + Snatch

EMOM9: (Wave loaded)
Min 1 – Moderate
Min 2 – Moderate-Heavy
Min 3 – Heavy

B. 5 minute AMRAP of Strict Handstand Push-Ups

As Many Rounds and Reps as possible in 5 minutes:
Max Strict Handstand Push-Ups

Level 1 = flat surface
Level 2 = 1 pad deficit
Level 3 = 2 pad deficit

*Must start with a maximal unbroken set (record in notes)

C. 4 Rounds For Time of Push Presses, Bar Facing Burpees, and Rowing

4 Rounds for Time:
10 Push Presses @ 50/55%
10 Bar Facing Burpees
25/20 Calories of Rowing
Rest 90 seconds between each round

D. EMOM 12-16 mins:

EMOM 12-16 mins:
1 = 5 single leg KB goblet shrimp squat per leg
2 = 10-12 banded face pulls
3 = 40s single arm KB overhead carry
4 = 40s single arm KB overhead carry
Scoring: Not Scored

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