December 1, 2018 – Strength & Conditioning Programme

December 1, 2018 – 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.

Every 1 minute for 36 minutes (6 rounds):
Minute 1
Assault Bike for 45 seconds
Minute 2
1-5 Strict Pull-Ups
6-10 Ring Rows
Minute 3
12 Front-Racked Dumbbell Reverse Lunge Steps
Minute 4
Row for 45 seconds
Minute 5
6-10 Strict Push-Ups
2 Wall Walks
Minute 6
16 One Arm Kettlebell Cleans

– AB & Row @moderate aerobic pace
– 16 single arm KB clean (8 per arm) @ mod load

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.

Every 1 minute for 36 minutes (6 rounds):
Minute 1
Assault Bike for 45 seconds
Minute 2
3-5 Strict Pull-Ups
4-8 Kipping Toes to Bars
Minute 3
12 Front-Racked Dumbbell Reverse Lunge Steps
Minute 4
Row for 45 seconds
Minute 5
6-10 Strict Push-Ups
2 Wall Walks
Minute 6
16 One Arm Kettlebell Cleans

– AB & Row @moderate aerobic pace
– 16 single arm KB clean (8 per arm) @ mod load

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.

Every 1 minute for 36 minutes (6 rounds):
Minute 1
Assault Bike for 45 seconds
Minute 2
3-5 Strict Pull-Ups
8-10 Chest-to-Bar Pull-Ups
Minute 3
12 Front-Racked Dumbbell Reverse Lunge Steps
Minute 4
Row for 45 seconds
Minute 5
6-10 Strict Push-Ups
2 Wall Walks
Minute 6
16 One Arm Kettlebell Cleans

– AB & Row @moderate aerobic pace
– 16 single arm KB clean (8 per arm) @ mod load

B. Alternating Sets: Half Kneeling One Arm Press, Dumbbell One-Arm Torso Row

3 sets, for quality, of:
B1. 8 Half Kneeling One Arm Presses (3010 tempo)B2. 8 Dumbbell One-Arm Torso Rows (3010 tempo)

C. Alternating Sets: Glute-Ham Raise, Alternating Kettlebell Goblet Cossack Squat

3 sets, for quality, of:
C1. 6-8 Glute-Ham Raises (3010 tempo)C2. 10 Alternating Kettlebell Goblet Cossack Squats (3131 tempo)

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