April 9, 2019 – Strength & Conditioning Programme

April 9, 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
8 Burpee Box Jumps 24/20 inches

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

B.

As Many Rounds and Reps as possible in 8 minutes:
30 Double-Unders
12 Dumbbell Hang Power Cleans @ 20/12.5 kg
8/6 Hand Release Push-Ups

– Pick a sustainable and repeatable pace!
– Alternate arms for the hang power clean
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 8 minutes:
25/20 Calories of Assault Bike
5 Dual Russian Kettlebell Swings + 5 Dual Kettlebell Hang Power Cleans @ 16/8 kg

– Pick a sustainable and repeatable pace!

Performance

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
8 Burpee Box Jumps 24/20 inches

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

B.

As Many Rounds and Reps as possible in 8 minutes:
30 Double-Unders
12 Dumbbell Hang Power Cleans @ 25/17.5 kg
8/6 Hand Release Push-Ups

– Pick a sustainable and repeatable pace!
– Alternate arms for the hang power clean
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 8 minutes:
25/20 Calories of Assault Bike
5 Dual Russian Kettlebell Swings + 5 Dual Kettlebell Hang Power Cleans @ 20/12 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
8 Burpee Box Jumps 24/20 inches

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

B.

As Many Rounds and Reps as possible in 8 minutes:
30 Double-Unders
12 Dumbbell Hang Power Cleans @ 27.5/20 kg
8/6 Hand Release Push-Ups

– Pick a sustainable and repeatable pace!
– Alternate arms for the hang power clean
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 8 minutes:
25/20 Calories of Assault Bike
5 Dual Russian Kettlebell Swings + 5 Dual Kettlebell Hang Power Cleans @ 24/16 kg

– Pick a sustainable and repeatable pace!

D.

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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