August 25, 2018 – Strength & Conditioning Programme

August 25, 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. Turkish Get-Up 4 x 2

Turkish Get-Up
– 4 sets of 2 reps
Rest as needed

– Build to a tough unbroken double per arm

B. 4 Rounds For Time of Running, Kettlebell Swings, and Hanging Knee Raises

4 Rounds for Time:
Run 400 meters
21 Kettlebell Swings @ 20/12 kg
12 Hanging Knee Raises
Time Cap: 25 minutes

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. Turkish Get-Up 4 x 2

Turkish Get-Up
– 4 sets of 2 reps
Rest as needed

– Build to a tough unbroken double per arm

B. 4 Rounds For Time of Running, Kettlebell Swings, and Pull-Ups

4 Rounds for Time:
Run 400 meters
21 Kettlebell Swings @ 24/16 kg
12 Pull-Ups
Time Cap: 25 minutes

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. Turkish Get-Up 4 x 2

Turkish Get-Up
– 4 sets of 2 reps
Rest as needed

– Build to a tough unbroken double per arm

B. 4 Rounds For Time of Running, Kettlebell Swings, and Chest-to-Bar Pull-Ups

4 Rounds for Time:
Run 400 meters
21 Kettlebell Swings @ 28/20 kg
12 Chest-to-Bar Pull-Ups
Time Cap: 25 minutes

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 set with about 2 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. L-sit hold on parallettes 3 x AMSAP.
C2. Single leg GHD hip extension 3 x 6-8 per leg
Scoring: Not Scored

View on WodUp

Leave a Comment