August 18, 2018 – Strength & Conditioning Programme

August 18, 2018 – 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. 4 Clean Grip Deadlifts + 3 Power Cleans + 2 Push Presses 4 x 1

Every 90 seconds, for 6 minutes (4 sets):
4 Clean Grip Deadlifts + 3 Power Cleans + 2 Push Presses

– Mod load across

B. 18 minute AMRAP of Running, Burpees over the Barbell, Deadlifts, and more

As Many Rounds and Reps as possible in 18 minutes:
Run 400 meters
30 Burpees over the Barbell
20 Deadlifts @ 60/40 kg
Run 400 meters
20 Burpees over the Barbell
15 Power Cleans @ 45/30 kg
Run 400 meters
10 Burpees over the Barbell
10 Push Presses @ 35/25 kg

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. 4 Clean Grip Deadlifts + 3 Power Cleans + 2 Shoulder to Overheads 4 x 1

Every 90 seconds, for 6 minutes (4 sets):
4 Clean Grip Deadlifts + 3 Power Cleans + 2 Shoulder to Overheads

– Mod load across
– TnG S20

B. 18 minute AMRAP of Running, Burpees over the Barbell, Deadlifts, and more

As Many Rounds and Reps as possible in 18 minutes:
Run 400 meters
30 Burpees over the Barbell
20 Deadlifts @ 80/60 kg
Run 400 meters
20 Burpees over the Barbell
15 Power Cleans @ 60/40 kg
Run 400 meters
10 Burpees over the Barbell
10 Push Presses @ 50/30 kg

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. 4 Clean Grip Deadlifts + 3 Power Cleans + 2 Shoulder to Overheads 4 x 1

Every 1 minute, for 4 minutes (4 sets):
4 Clean Grip Deadlifts + 3 Power Cleans + 2 Shoulder to Overheads

– Mod load across
– TnG S20

B. 18 minute AMRAP of Running, Burpees over the Barbell, Deadlifts, and more

As Many Rounds and Reps as possible in 18 minutes:
Run 400 meters
30 Burpees over the Barbell
20 Deadlifts @ 100/70 kg
Run 400 meters
20 Burpees over the Barbell
15 Power Cleans @ 75/55 kg
Run 400 meters
10 Burpees over the Barbell
10 Push Presses @ 60/40 kg

C. Kipping Ring Dip 4 x Max Reps

Kipping Ring Dip
– 4 sets of Max reps
Rest 2 minutes between sets

– AMRAP(-2) – This means terminate your working set with AT LEAST 2 solid reps left in the tank

D. Accessory

Accessory
B. Single leg KB goblet box step up 3 x 6-8 per leg. Rest as neeeded.
C1. Ring front lever eccentric in tuck 3 x 3 with 5 second eccentric.
C2. Single leg GHD hip extension 3 x 6-8 per leg
Scoring: Not Scored

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