April 2, 2019 – Strength & Conditioning Programme

April 2, 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 8 minutes:
Row 500 meters
15 Burpees

– Pick a sustainable and repeatable pace!
–rest 3mins–

B.

As Many Rounds and Reps as possible in 8 minutes:
20 Double-Unders
15 Sit-Ups
10 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg

– Pick a sustainable and repeatable pace!
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 8 minutes:
25/20 Calories of Assault Bike
15 Russian Kettlebell Swings @ 24/16 kg

– Pick a sustainable and repeatable pace!

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 8 minutes:
Row 500 meters
15 Burpees

– Pick a sustainable and repeatable pace!
–rest 3mins–

B.

As Many Rounds and Reps as possible in 8 minutes:
20 Double-Unders
15 Sit-Ups
10 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg

– Pick a sustainable and repeatable pace!
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 8 minutes:
25/20 Calories of Assault Bike
15 Russian Kettlebell Swings @ 28/20 kg

– Pick a sustainable and repeatable pace!

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 8 minutes:
Row 500 meters
15 Burpees

– Pick a sustainable and repeatable pace!
–rest 3mins–

B.

As Many Rounds and Reps as possible in 8 minutes:
20 Double-Unders
15 Sit-Ups
10 Alternating One-Arm Dumbbell Snatches @ 25/17.5 kg

– Pick a sustainable and repeatable pace!
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 8 minutes:
25/20 Calories of Assault Bike
15 Russian Kettlebell Swings @ 32/24 kg

– Pick a sustainable and repeatable pace!

D.

Accessory:
A. Paralette L-sit hold 3-4 x AMSAP -2x. Rest as needed
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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