December 15, 2018 – Strength & Conditioning Programme

December 15, 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.

FITNESS LEAGUE FINALE + XMAS PARTY
Fitness League 9:30am
Annual Xmas Party + Awards Night 8-10pm Stone Nullah Tavern
Scoring: Not Scored

B.

Every 1 minute, for 6 minutes (6 sets):
2 Turkish Get-Ups

– Swap arm each minute
– Pause 3secs overhead in standing position
– Light/Mod load

C.

Conditioning
Buy in: 800m run
+
21-15-12-9-6 reps of:
Burpee
KBS @ 24/16kg
+
Cash out: 800m run
Scoring: Time (lower is better)
Time Cap: 20 minutes

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.

FITNESS LEAGUE FINALE + XMAS PARTY
Fitness League 9:30am
Annual Xmas Party + Awards Night 8-10pm Stone Nullah Tavern
Scoring: Not Scored

B.

Every 1 minute, for 6 minutes (6 sets):
2 Turkish Get-Ups

– Swap arm each minute
– Pause 3secs overhead in standing position
– Light/Mod load

C.

Conditioning
Buy in: 800m run
+
21-15-12-9-6 reps of:
Burpee
KBS @ 28/20kg
+
Cash out: 800m run
Scoring: Time (lower is better)
Time Cap: 20 minutes

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.

FITNESS LEAGUE FINALE + XMAS PARTY
Fitness League 9:30am
Annual Xmas Party + Awards Night 8-10pm Stone Nullah Tavern
Scoring: Not Scored

B.

Every 1 minute, for 6 minutes (6 sets):
2 Turkish Get-Ups

– Swap arm each minute
– Pause 3secs overhead in standing position
– Light/Mod load

C.

Conditioning
Buy in: 800m run
+
21-15-12-9-6 reps of:
Burpee
KBS @ 32/24kg
+
Cash out: 800m run
Scoring: Time (lower is better)
Time Cap: 20 minutes

D.

Accessory:
A1. Tall kneeling 2 arm DB arnold press (3010) 3 x 8-10
A2. Single arm ring row (3010) 3 x 8 per arm
B1. Lying double leg olympic ring hamstring curl (3010) 3 x 6-8
B2. DB reverse lunge to step up 3 x 6 reps per leg.
Scoring: Not Scored

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