December 29, 2018 – Strength & Conditioning Programme

December 29, 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.

2 Rounds for Time:
Run 1200 meters
20 Ring Rows
5 Wall Walks
60/45 Calories of Rowing
8 Alternating Turkish Get-Ups @ 20/12 kg
20 Dual Dumbbell Prone Rows @ 17.5/12.5 kg
Time Cap: 35 minutes

– Grinder pace throughout. The goal is to not stop moving
– DB prone rows: In pushup position, row each DB into toroso, alternating arms each rep.
– Wall Walk with 5sec hold at top

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.

2 Rounds for Time:
Run 1200 meters
20 Ring Rows
5 Wall Walks
60/45 Calories of Rowing
8 Alternating Turkish Get-Ups @ 20/12 kg
20 Dual Dumbbell Prone Rows @ 20/12.5 kg
Time Cap: 35 minutes

– Grinder pace throughout. The goal is to not stop moving
– DB prone rows: In pushup position, row each DB into toroso, alternating arms each rep.
– Wall Walk with 5sec hold at top

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.

2 Rounds for Time:
Run 1200 meters
5 Legless Rope Climbs
5 Wall Walks
60/45 Calories of Rowing
8 Alternating Turkish Get-Ups @ 24/16 kg
20 Dual Dumbbell Prone Rows @ 22.5/15 kg
Time Cap: 35 minutes

– Grinder pace throughout. The goal is to not stop moving
– DB prone rows: In pushup position, row each DB into toroso, alternating arms each rep.
– Legless rope climb – choose between 2-5 reps
– Wall Walk with 5sec hold at top

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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