December 25, 2018 – Strength & Conditioning Programme

December 25, 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

A.

MERRY CHRISTMAS!!!
Get outside and train. Spend time with the family and friends.Scoring: Not Scored
– 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

B. Run for 6 minutes

For Distance:
Run for 6 minutes

– Sustainable aerobic pace
–Rest 3mins–

C. 6 minute AMRAP of Burpees and Air Squats

As Many Rounds and Reps as possible in 6 minutes:
10 Burpees
20 Air Squats

– Sustainable aerobic pace
–Rest 3mins–

D. Run for 6 minutes

For Distance:
Run for 6 minutes

– Sustainable aerobic pace
–Rest 3mins–

E. 6 minute AMRAP of Hand Release Push-Ups and Bodyweight Walking Lunge Steps

As Many Rounds and Reps as possible in 6 minutes:
8/6 Hand Release Push-Ups
12 Bodyweight Walking Lunge Steps

– Sustainable aerobic pace

Performance

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

A.

MERRY CHRISTMAS!!!
Get outside and train. Spend time with the family and friends.Scoring: Not Scored
– 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

B. Run for 6 minutes

For Distance:
Run for 6 minutes

– Sustainable aerobic pace
–Rest 3mins–

C. 6 minute AMRAP of Burpees and Air Squats

As Many Rounds and Reps as possible in 6 minutes:
10 Burpees
20 Air Squats

– Sustainable aerobic pace
–Rest 3mins–

D. Run for 6 minutes

For Distance:
Run for 6 minutes

– Sustainable aerobic pace
–Rest 3mins–

E. 6 minute AMRAP of Hand Release Push-Ups and Bodyweight Walking Lunge Steps

As Many Rounds and Reps as possible in 6 minutes:
8/6 Hand Release Push-Ups
12 Bodyweight Walking Lunge Steps

– 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

A.

MERRY CHRISTMAS!!!
Get outside and train. Spend time with the family and friends.Scoring: Not Scored
– 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

B. Run for 6 minutes

For Distance:
Run for 6 minutes

– Sustainable aerobic pace
–Rest 3mins–

C. 6 minute AMRAP of Burpees and Air Squats

As Many Rounds and Reps as possible in 6 minutes:
10 Burpees
20 Air Squats

– Sustainable aerobic pace
–Rest 3mins–

D. Run for 6 minutes

For Distance:
Run for 6 minutes

– Sustainable aerobic pace
–Rest 3mins–

E. 6 minute AMRAP of Hand Release Push-Ups and Bodyweight Walking Lunge Steps

As Many Rounds and Reps as possible in 6 minutes:
10/8 Hand Release Push-Ups
12 Bodyweight Walking Lunge Steps

– Sustainable aerobic pace

F. Complete 3 sets for quality:

Complete 3 sets for quality:
45s weighted plank on elbows
6-8 single leg glute hip ups per leg
20 side plank arches per arm
Scoring: Not Scored

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