September 26, 2018 – Strength & Conditioning Programme

September 26, 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

– No rest between the 3x3min EMOMs
– Moderate loading, technical focus
– Build based upon feel

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 the 'power' position

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 above the knee

C. 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

D. Overhead Squat 3 x 6

Overhead Squat (3011 tempo)
– 3 sets of 6 reps
Rest 90 seconds between sets

– Moderate loading
– Positional focus

E. 10 minute AMRAP of Rowing, Handstand Push-Ups, and Dual Dumbbell Front Squats

As Many Rounds and Reps as possible in 10 minutes:
20/15 Calories of Rowing
10/6 Handstand Push-Ups
8 Dual Dumbbell Front Squats @ 20/12.5 kg

– Execute HSPU according to harsh judging/open standards.
– Emphasis on quality
– Can create deficit for K-HSPU if needed

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

– No rest between the 3x3min EMOMs
– Moderate loading, technical focus
– Build based upon feel

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 the 'power' position

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 above the knee

C. 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

D. Overhead Squat 3 x 6

Overhead Squat (3011 tempo)
– 3 sets of 6 reps
Rest 90 seconds between sets

– Moderate loading
– Positional focus

E. 10 minute AMRAP of Rowing, Deficit Handstand Push-Ups, and Dual Dumbbell Front Squats

As Many Rounds and Reps as possible in 10 minutes:
20/15 Calories of Rowing
10 Deficit Handstand Push-Ups 4/2 inches
8 Dual Dumbbell Front Squats @ 22.5/15 kg

– Execute HSPU according to harsh judging/open standards.
– Emphasis on quality

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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