December 8, 2018 – Strength & Conditioning Programme

December 8, 2018 – Strength & Conditioning Programme

Fitness

Warm Up

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.

For Time:
40 Double-Unders
30 Alternating One-Arm Dumbbell Snatches @ 17.5/12.5 kg
40 Double-Unders
Run 600 meters
40 Double-Unders
30/20 Hanging Knee Raises
40 Double-Unders
Run 600 meters
40 Double-Unders
30 Alternating One-Arm Dumbbell Snatches @ 17.5/12.5 kg
Time Cap: 35 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.

For Time:
50 Double-Unders
30 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
50 Double-Unders
Run 600 meters
50 Double-Unders
30/20 Kipping Toes to Bars
50 Double-Unders
Run 600 meters
50 Double-Unders
30 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
Time Cap: 35 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.

For Time:
60 Double-Unders
30 One-Arm Kettlebell Snatches @ 28/20 kg
60 Double-Unders
Run 600 meters
60 Double-Unders
30/20 Kipping Toes to Bars
60 Double-Unders
Run 600 meters
60 Double-Unders
30 One-Arm Kettlebell Snatches @ 28/20 kg
Time Cap: 35 minutes

– Swap arms every 5reps for KB snatch

B. Alternating Sets: Dual Kettlebell Tall Kneeling Overhead Press, One Arm Ring Row

3 sets, for quality, of:
B1. 8-10 Dual Kettlebell Tall Kneeling Overhead Presses (3010 tempo)– Complete as an arnold pressB2. 8 One Arm Ring Rows (3010 tempo)

C.

C.
C1. Lying double leg olympic ring hamstring curl (3010) 3 x 6-8
C2. DB reverse lunge to step up 3 x 6 reps per leg.
Scoring: Not Scored

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