April 6, 2019 – Strength & Conditioning Programme

April 6, 2019 – Strength & Conditioning Programme

Fitness

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.

In teams of 2:

For Time:
1900m row buy in
+
Complete 3 rounds:
20 DB Devil press @17.5/10kg (Partner holds plank)
200m KB farmers carry @28/20kg (Partner holds handstand hold)
60m DB walking lunge @17.5/10kg (Partner holds wall sit)
+
1900m row cash out
Scoring: Not Scored

– Row can be split anyway you like
– Scaling for row: M/M = 1900m. F/M = 1700m. F/F = 1500m
– Reps cannot be completed unless parter is in the holding position.
– A smart breaking strategy is important here!

Performance

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.

In teams of 2:

For Time:
2000m row buy in
+
Complete 3 rounds:
20 DB Devil press @20/12.5kg (Partner holds plank)
200m KB farmers carry @32/24kg (Partner holds handstand hold)
60m DB walking lunge @20/12.5kg (Partner holds wall sit)
+
2000m row cash out
Scoring: Not Scored

– Row can be split anyway you like
– Scaling for row: M/M = 2000m. F/M = 1800m. F/F = 1600m
– Reps cannot be completed unless parter is in the holding position.
– A smart breaking strategy is important here!

Competitor

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.

In teams of 2:

For Time:
2000m row buy in
+
Complete 3 rounds:
20 DB Devil press @22.5/15kg (Partner holds plank)
200m KB farmers carry @40/32kg (Partner holds handstand hold)
60m DB walking lunge @22.5/15kg (Partner holds wall sit)
+
2000m row cash out
Scoring: Not Scored

– Row can be split anyway you like
– Scaling for row: M/M = 2000m. F/M = 1800m. F/F = 1600m
– Reps cannot be completed unless parter is in the holding position.
– A smart breaking strategy is important here!
– Use DB's for farmers carry if needs be

B.

Trunk Support
Complete 3-4 rounds for quality:

45s D-ball hold @ chest
45s weighted front plank
3 UB TGU each sideScoring: Not Scored

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