December 18, 2018 – Strength & Conditioning Programme

December 18, 2018 – Strength & Conditioning Programme

Fitness

Warm Up

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

NEW TRAINING BLOCK VIDEOS:

FITNESS: https://www.youtube.com/watch?v=FnYdfHT2EcA

PERFORMANCE: https://www.youtube.com/watch?v=3lcC-rTg3sk

COMPETITOR: https://www.youtube.com/watch?v=NsJzqbXul_A
– The focus for today is SUSTAINABLE and REPEATABLE pace across all sets.
– No falling on your back after completion.
– Rate of Perceived Exertion (RPE) between 7-8/10
– Should be able to hold pace for at least another minute after completion

A. Row for 6 minutes

For Distance:
Row for 6 minutes

– Sustainable aerobic pace
–Rest 3mins–

B. 6 minute AMRAP of Burpees, Alternating One-Arm Dumbbell Snatches, and Double-Unders

As Many Rounds and Reps as possible in 6 minutes:
6 Burpees
8 Alternating One-Arm Dumbbell Snatches @ 17.5/12.5 kg
24 Double-Unders

– Sustainable aerobic pace
–Rest 3mins–

C. Row for 6 minutes

For Distance:
Row for 6 minutes

– Sustainable aerobic pace
–Rest 3mins–

D. 6 minute AMRAP of Kettlebell Swings, Box Jumps, and Air Squats

As Many Rounds and Reps as possible in 6 minutes:
6 Kettlebell Swings @ 24/16 kg
9 Box Jumps 24/20 inches
12 Air Squats

– Sustainable aerobic 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

NEW TRAINING BLOCK VIDEOS:

FITNESS: https://www.youtube.com/watch?v=FnYdfHT2EcA

PERFORMANCE: https://www.youtube.com/watch?v=3lcC-rTg3sk

COMPETITOR: https://www.youtube.com/watch?v=NsJzqbXul_A
– The focus for today is SUSTAINABLE and REPEATABLE pace across all sets.
– No falling on your back after completion.
– Rate of Perceived Exertion (RPE) between 7-8/10
– Should be able to hold pace for at least another minute after completion

A. Row for 6 minutes

For Distance:
Row for 6 minutes

– Sustainable aerobic pace
–Rest 3mins–

B. 6 minute AMRAP of Burpees, Alternating One-Arm Dumbbell Snatches, and Double-Unders

As Many Rounds and Reps as possible in 6 minutes:
6 Burpees
8 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
24 Double-Unders

– Sustainable aerobic pace
–Rest 3mins–

C. Row for 6 minutes

For Distance:
Row for 6 minutes

– Sustainable aerobic pace
–Rest 3mins–

D.

As Many Rounds and Reps as possible in 6 minutes:
6 Kettlebell Swings @ 28/20 kg
9 Box Jumps 24/20 inches
12 Wall Ball Shots @ 10/6 kg

– Sustainable aerobic pace

Competitor

Warm Up

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

NEW TRAINING BLOCK VIDEOS:

FITNESS: https://www.youtube.com/watch?v=FnYdfHT2EcA

PERFORMANCE: https://www.youtube.com/watch?v=3lcC-rTg3sk

COMPETITOR: https://www.youtube.com/watch?v=NsJzqbXul_A
– The focus for today is SUSTAINABLE and REPEATABLE pace across all sets.
– No falling on your back after completion.
– Rate of Perceived Exertion (RPE) between 7-8/10
– Should be able to hold pace for at least another minute after completion

A. Row for 6 minutes

For Distance:
Row for 6 minutes

– Sustainable aerobic pace
–Rest 3mins–

B. 6 minute AMRAP of Burpees, Alternating One-Arm Dumbbell Snatches, and Double-Unders

As Many Rounds and Reps as possible in 6 minutes:
6 Burpees
8 Alternating One-Arm Dumbbell Snatches @ 25/17.5 kg
24 Double-Unders

– Sustainable aerobic pace
–Rest 3mins–

C. Row for 6 minutes

For Distance:
Row for 6 minutes

– Sustainable aerobic pace
–Rest 3mins–

D. 6 minute AMRAP of Kettlebell Swings, Box Jumps, and Wall Ball Shots

As Many Rounds and Reps as possible in 6 minutes:
6 Kettlebell Swings @ 32/24 kg
9 Box Jumps 24/20 inches
12 Wall Ball Shots @ 10/6 kg

– Sustainable aerobic pace

E. Complete 3 sets for quality:

Complete 3 sets for quality:
45s weighted plank on elbows
45s GHD sorenson hold with DB on chest
20 side plank arches per arm
Scoring: Not Scored

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