April 30, 2019 – Strength & Conditioning Programme

April 30, 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

A.

5 Rounds for Time:
25/20 Calories of Rowing
15 Box Jump Overs 24/20 inches
12 Lateral Burpee over Barbells
9 Power Cleans @ 52/35 kg
Rest 2 minutes between each round


– The objective here is sustainable pace across all sets.
– We can manipulate a pacing strategy in 3 ways:
1) Breaking of repetitions
2) Cadence / Speed of repetition
3) Transition / Rest times
– Score = time difference between fastest and slowest round. E.g. Fastest : 3 minutes. Slowest 3:35. Score = 35

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

A.

5 Rounds for Time:
25/20 Calories of Rowing
15 Box Jump Overs 24/20 inches
12 Lateral Burpee over Barbells
9 Power Cleans @ 61/43 kg
Rest 2 minutes between each round


– The objective here is sustainable pace across all sets.
– We can manipulate a pacing strategy in 3 ways:
1) Breaking of repetitions
2) Cadence / Speed of repetition
3) Transition / Rest times
– Score = time difference between fastest and slowest round. E.g. Fastest : 3 minutes. Slowest 3:35. Score = 35

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

A.

5 Rounds for Time:
25/20 Calories of Rowing
15 Box Jump Overs 24/20 inches
12 Lateral Burpee over Barbells
9 Power Cleans @ 70/50 kg
Rest 2 minutes between each round


– The objective here is sustainable pace across all sets.
– We can manipulate a pacing strategy in 3 ways:
1) Breaking of repetitions
2) Cadence / Speed of repetition
3) Transition / Rest times
– Score = time difference between fastest and slowest round. E.g. Fastest : 3 minutes. Slowest 3:35. Score = 35

B.

Accessory:
Complete 3-4 rounds for quality:
20-30s side star plank on elbow
12-18 GHD situps. Controlled eccentric
40-60s face down weighted chinese plank
Scoring: Not Scored

View on WodUp

Leave a Comment