February 12, 2019 – Strength & Conditioning Programme

February 12, 2019 – Strength & Conditioning Programme

Fitness

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

A.

As Many Rounds and Reps as possible in 12 minutes:
5/3 Strict Pull-Ups
10 Dumbbell Push Presses @ 17.5/10 kg
20 Sit-Ups
30 Air Squats

@sustainable pace
–Rest 5mins–

B.

AMRAP7:
*Perform 30 Double unders before each round
2-4-6-8-10 etc reps of:
2 arm DB snatch @ 17.5/10kg
Burpee
Scoring: Reps (higher is better)

– @high/open pace
– Only 1 head of both the DBs has to touch the floor
– Can be done inside or outside the legs
– No use of DB 'clean and jerks' today
– Start workout with double unders

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

A.

As Many Rounds and Reps as possible in 12 minutes:
5/3 Strict Pull-Ups
10 Dumbbell Push Presses @ 22.5/15 kg
20 Sit-Ups
30 Air Squats

@sustainable pace
–Rest 5mins–

B.

AMRAP7:
*Perform 30 Double unders before each round
2-4-6-8-10 etc reps of:
2 arm DB snatch @ 22.5/15kg
Burpee
Scoring: Reps (higher is better)

– @high/open pace
– Only 1 head of both the DBs has to touch the floor
– Can be done inside or outside the legs
– No use of DB 'clean and jerks' today
– Start workout with double unders

Competitor

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

A.

As Many Rounds and Reps as possible in 12 minutes:
5/3 Strict Chest-to-Bar Pull-Ups
10 Dumbbell Push Presses @ 22.5/15 kg
20 Sit-Ups
30 Air Squats

@sustainable pace
–Rest 5mins–

B.

AMRAP7:
*Perform 30 Double unders before each round
2-4-6-8-10 etc reps of:
2 arm DB snatch @ 22.5/15kg
Burpee
Scoring: Reps (higher is better)

– @high/open pace
– Only 1 head of both the DBs has to touch the floor
– Can be done inside or outside the legs
– No use of DB 'clean and jerks' today
– Start workout with double unders

C.

Complete 4-5 rounds for quality:
5 strict TTB
30-40s dual KB front rack tall kneeling hold
30-40s Prone arch hold
Scoring: Not Scored

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