September 19, 2018 – Strength & Conditioning Programme

September 19, 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. Snatch High Pull + Hang Power Snatch + Jerk Balance 4 x 1

Snatch High Pull + Hang Power Snatch + Jerk Balance
– 4 sets of
Rest as needed

– Build to a technically sound complex in 10mins

B. Strict Handstand Push-Up 3 x Max Reps

Strict Handstand Push-Up
– 3 sets of Max reps
Rest as needed

– Finish each 'AMRAP' set with at least 2-3 reps left 'in the tank'
– Rest 2-3mins between sets
– This is a 'stimulative' set. Not designed to trigged adapatation, but to maintain moderate volume of Strict HSPU.
– If unable to compete Strict HSPU, perform 3 x 2-3 eccentric repetitions @ 50A1.

C. 12 minute AMRAP of Dual Russian Kettlebell Swings, Wall Walks, Dual Kettlebell Hang Power Cleans, and Strict Ring Dips

As Many Rounds and Reps as possible in 12 minutes:
8 Dual Russian Kettlebell Swings
3 Wall Walks
8 Dual Kettlebell Hang Power Cleans
6/4 Strict Ring Dips

– Perform for quality
– Select appropriate load for KB movements to allow for good mechanics

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. Snatch High Pull + Hang Power Snatch + Jerk Balance 4 x 1

Snatch High Pull + Hang Power Snatch + Jerk Balance
– 4 sets of
Rest as needed

– Build to a technically sound complex in 10mins

B. Strict Handstand Push-Up 3 x Max Reps

Strict Handstand Push-Up
– 3 sets of Max reps
Rest as needed

– Finish each 'AMRAP' set with at least 2-3 reps left 'in the tank'
– Rest 2-3mins between sets
– This is a 'stimulative' set. Not designed to trigged adapatation, but to maintain moderate volume of Strict HSPU.
– If you used a deficit for last weeks testing, use the same deficit today.

C. 12 minute AMRAP of Dual Russian Kettlebell Swings, Wall Walks, Dual Kettlebell Hang Power Cleans, and Strict Ring Dips

As Many Rounds and Reps as possible in 12 minutes:
8 Dual Russian Kettlebell Swings
3 Wall Walks
8 Dual Kettlebell Hang Power Cleans
8/6 Strict Ring Dips

– Perform for quality
– Select appropriate load for KB movements to allow for good mechanics

D. EMOM 12-16 mins:

EMOM 12-16 mins:
1 = 8-12 alt pistols (can add load)
2 = 10-12 30 degree incline chest supported rear delt flies
3 = 2 single arm KB TGU right arm
4 = 2 single arm KB TGU left arm
Scoring: Not Scored

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