February 16, 2019 – Strength & Conditioning Programme

February 16, 2019 – 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.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
12/8 Calories of Rowing
Minute 2
8-10 Dumbbell Thrusters
Minute 3
8 Deadlifts
Minute 4
8-12 Box Jumps 24/20 inches

Athletes to select appropriate load for movements.
– Recommended loads:
*DB thruster: 12.5-17.5 / 7.5-12.5kg
*Deadlift: 60-75kg / 40-55kg
–Rest 5mins–

B.

AMRAP9:
Run 1200m
+
In remaining time, complete as many rounds of:
6 2 arm DB hang power snatch
24 double unders
Scoring: Reps (higher is better)

– Looking for smooth, consistent pace throughout this
– Select appropriate load for DB hang power snatch. Recommended loads: 12.5-17.5kg / 7.5-12.5kg

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.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
14/10 Calories of Rowing
Minute 2
8-10 Dumbbell Thrusters
Minute 3
8 Deadlifts
Minute 4
8-12 Box Jumps 24/20 inches

Athletes to select appropriate load for movements.
– Recommended loads:
*DB thruster: 17.5-22.5kg / 10-15kg
*Deadlift: 85-102kg / 61-70kg
–Rest 5mins–

B.

AMRAP9:
Run 1200m
+
In remaining time, complete as many rounds of:
6 2 arm DB hang power snatch
24 double unders
Scoring: Reps (higher is better)

– Looking for smooth, consistent pace throughout this
– Select appropriate load for DB hang power snatch. Recommended loads: 17.5-22.5kg / 10-15kg

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.

Every 1 minute for 16 minutes (4 rounds):
Minute 1
14/12 Calories of Rowing
Minute 2
8-10 Dumbbell Thrusters @ 22.5/15 kg
Minute 3
8 Deadlifts @ 102/70 kg
Minute 4
8-12 Box Jumps 24/20 inches
–Rest 5mins–

B.

AMRAP9:
Run 1200m
+
In remaining time, complete as many rounds of:
6 2 arm DB hang power snatch @22.5/15
24 double unders
Scoring: Reps (higher is better)

– Looking for smooth, consistent pace throughout this

C.

Accessory:
A. Single KB front rack alt reverse lunges 3 x 8 alt reps per arm (16 reps per set).
B1. Strict Ring Dip (31X1) 3 x 6-8 (progress with ring turnout)
B2. GHD sorenson 2 arm KB row (20X1) 3 x 8-10
C. Single leg weighted DB glute bridge with back on bench 3 x 6-8 per leg (20X1).
Scoring: Not Scored

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