April 20, 2019 – Strength & Conditioning Programme

April 20, 2019 – Strength & Conditioning Programme

Fitness

Warm Up

A. Frog stretch with thoracic rotation and reach 1-2 x 5 per side

B. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

C. KB / unloaded kneeling frog squat 1 x 6-8 reps. https://www.youtube.com/watch?v=ThrwsuecGbc
D. Cressey shoulder routine – 1 cycle through: https://www.youtube.com/watch?v=Qt4RNqK35hc

A. For Time: Running, Wall Ball Shots, Push-Ups, and more

In teams of 2:

For Time:
Run 400 meters
100 Wall Ball Shots @ 8/4 kg
Run 400 meters
80 Push-Ups
Run 400 meters
60 Dual Dumbbell Power Cleans @ 17.5/10 kg
Run 400 meters
40 Dual Dumbbell Snatches @ 17.5/10 kg
Run 400 meters
20 Dumbbell Hang Squat Cleans @ 17.5/10 kg
Run 400 meters
Time Cap: 30 minutes

– Run to always be completed together
– Push ups – complete with your hands on DBs, chest touches the floor
– 1 Person working at a time

Performance

Warm Up

A. Frog stretch with thoracic rotation and reach 1-2 x 5 per side

B. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

C. KB / unloaded kneeling frog squat 1 x 6-8 reps. https://www.youtube.com/watch?v=ThrwsuecGbc
D. Cressey shoulder routine – 1 cycle through: https://www.youtube.com/watch?v=Qt4RNqK35hc

A. For Time: Running, Wall Ball Shots, Push-Ups, and more

In teams of 2:

For Time:
Run 400 meters
100 Wall Ball Shots @ 20/14 lbs
Run 400 meters
80 Push-Ups
Run 400 meters
60 Dual Dumbbell Power Cleans @ 22.5/15 kg
Run 400 meters
40 Dual Dumbbell Snatches @ 22.5/15 kg
Run 400 meters
20 Dumbbell Hang Squat Cleans @ 22.5/15 kg
Run 400 meters
Time Cap: 30 minutes

– Run to always be completed together
– Push ups – complete with your hands on DBs, chest touches the floor
– 1 Person working at a time

Competitor

Warm Up

A. Frog stretch with thoracic rotation and reach 1-2 x 5 per side

B. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

C. KB / unloaded kneeling frog squat 1 x 6-8 reps. https://www.youtube.com/watch?v=ThrwsuecGbc
D. Cressey shoulder routine – 1 cycle through: https://www.youtube.com/watch?v=Qt4RNqK35hc

A. For Time: Running, Wall Ball Shots, Push-Ups, and more

In teams of 2:

For Time:
Run 400 meters
100 Wall Ball Shots @ 30/20 lbs
Run 400 meters
80 Push-Ups
Run 400 meters
60 Dual Dumbbell Power Cleans @ 25/17.5 kg
Run 400 meters
40 Dual Dumbbell Snatches @ 25/17.5 kg
Run 400 meters
20 Dumbbell Hang Squat Cleans @ 25/17.5 kg
Run 400 meters
Time Cap: 30 minutes

– Run to always be completed together
– Push ups – complete with your hands on DBs, chest touches the floor
– 1 Person working at a time

B. Complete 3-4 rounds for quality:

Complete 3-4 rounds for quality:
100ft heavy DB farmers carry
AMSAP back to wall handstand hold
100ft D-ball carry
45s weighted front plank
Scoring: Not Scored

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