December 22, 2018 – Strength & Conditioning Programme

December 22, 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.

Like the song the "12 Days of Christmas": 1, 2-1, 3-2-1, 4-3-2-1, etc.
1 Devil's Press
2 Dual Dumbbell Front Squats
3 Dumbbell Thrusters
4 Burpee over Dumbbells
5 Strict Pull-Ups
6 Dumbbell Walking Lunge Steps
7 Hanging Knee Raises
8 Wall Ball Shots @ 8/4 kg
9 Kettlebell Swings @ 24/16 kg
10 Dual Dumbbell Shoulder to Overheads
11 Dumbbell Burpee Deadlifts
Run 1200 meters

– DB loads @17.5/12.5kg

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.

Like the song the "12 Days of Christmas": 1, 2-1, 3-2-1, 4-3-2-1, etc.
1 Devil's Press
2 Dual Dumbbell Front Squats
3 Dumbbell Thrusters
4 Burpee over Dumbbells
5 Pull-Ups
6 Dumbbell Walking Lunge Steps
7 Toes to Bars
8 Wall Ball Shots @ 10/6 kg
9 Kettlebell Swings @ 28/20 kg
10 Dual Dumbbell Shoulder to Overheads
11 Dumbbell Burpee Deadlifts
Run 1200 meters

– DB loads @22.5/15kg

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.

Like the song the "12 Days of Christmas": 1, 2-1, 3-2-1, 4-3-2-1, etc.
1 Devil's Press
2 Dual Dumbbell Front Squats
3 Dumbbell Thrusters
4 Burpee over Dumbbells
5 Chest-to-Bar Pull-Ups
6 Dumbbell Walking Lunge Steps
7 Toes to Bars
8 Wall Ball Shots @ 15/10 kg
9 Kettlebell Swings @ 32/24 kg
10 Dual Dumbbell Shoulder to Overheads
11 Dumbbell Burpee Deadlifts
Run 1200 meters

– DB loads @25/17.5kg

B.

Accessory
A1. Seated 2 arm DB arnold press (3030) 3 x 8
A2. 30 degree chest supported 2 arm DB rear delt flies (2011) 3 x 12
B1. Seated 2 arm supinated DB bicep curls (3010) 3 x 8-10
B2. Lying 2 arm DB neutral grip tricep extensions (3010) 3 x 8-10.
Scoring: Not Scored

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