April 16, 2019 – Strength & Conditioning Programme

April 16, 2019 – Strength & Conditioning Programme

Fitness

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

TUESDAY'S WE ARE RE-BUILDING OUR AEROBIC BASE. THE KEY TO THIS IS TO ENSURE OUR EFFORTS ARE SUSTAIANBLE AND REPEATABLE. THIS MEANS THAT WE SHOULD NOT BE WORKING TO FAILURE, OR PUSHING PAST OUR REDLINE.

A.

As Many Rounds and Reps as possible in 6 minutes:
Row 400/300 meters
8 Renegade Rows @ 15/10 kg

– 1 rep = 1 push up + L Row + R Row
–rest 3mins–

B.

As Many Rounds and Reps as possible in 6 minutes:
15/12 Calories of Assault Bike
10 Kettlebell Swings @ 24/16 kg
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 6 minutes:
Row 400/300 meters
8 Dual Dumbbell Snatches @ 15/10 kg
–Rest 3mins–

D.

AMRAP6:
10-20-30-40-50-60-70…
Double unders
5-10-15-20-25-30-35…
Sit ups
Scoring: Reps (higher is better)

– Single Under (x2 reps)

Performance

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

TUESDAY'S WE ARE RE-BUILDING OUR AEROBIC BASE. THE KEY TO THIS IS TO ENSURE OUR EFFORTS ARE SUSTAIANBLE AND REPEATABLE. THIS MEANS THAT WE SHOULD NOT BE WORKING TO FAILURE, OR PUSHING PAST OUR REDLINE.

A.

As Many Rounds and Reps as possible in 6 minutes:
Row 400/300 meters
8 Renegade Rows @ 17.5/12.5 kg

– 1 rep = 1 push up + L Row + R Row
–rest 3mins–

B.

As Many Rounds and Reps as possible in 6 minutes:
15/12 Calories of Assault Bike
10 Kettlebell Swings @ 28/20 kg
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 6 minutes:
Row 400/300 meters
8 Dual Dumbbell Snatches @ 17.5/12.5 kg
–Rest 3mins–

D.

AMRAP6:
10-20-30-40-50-60-70…
Double unders
5-10-15-20-25-30-35…
Sit ups
Scoring: Reps (higher is better)

– Single Under (x2 reps)

Competitor

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

TUESDAY'S WE ARE RE-BUILDING OUR AEROBIC BASE. THE KEY TO THIS IS TO ENSURE OUR EFFORTS ARE SUSTAIANBLE AND REPEATABLE. THIS MEANS THAT WE SHOULD NOT BE WORKING TO FAILURE, OR PUSHING PAST OUR REDLINE.

A.

As Many Rounds and Reps as possible in 6 minutes:
Row 400/300 meters
8 Renegade Rows @ 20/15 kg

– 1 rep = 1 push up + L Row + R Row
–rest 3mins–

B.

As Many Rounds and Reps as possible in 6 minutes:
15/12 Calories of Assault Bike
10 Kettlebell Swings @ 32/24 kg
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 6 minutes:
Row 400/300 meters
8 Dual Dumbbell Snatches @ 20/15 kg
–Rest 3mins–

D.

AMRAP6:
10-20-30-40-50-60-70…
Double unders
5-10-15-20-25-30-35…
Sit ups
Scoring: Reps (higher is better)

– Single Under (x2 reps)

E.

Accessory:
A. Stall bar strict leg raise 3-4 x 4-6 (3121) Keep legs as straight as possible, pause at your end range, whever that is
B1. Lying hollow Banded straight arm lat pulldowns 3 x 12-15
B2. Tall kneeling banded ring muscleup transitions 3 x 10-12
C. Side plank banded row 3 x 10.
Scoring: Not Scored

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