February 19, 2019 – Strength & Conditioning Programme

February 19, 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

– Skill development work. Focus on developing efficiency with each movement vs rushing through
– Select appropriate loads for each movement. Loads should be light/moderate

A. Alternating Sets: One-Arm Kettlebell Snatch, Weighted Box Step-Over, Wall Walk, Assault Bike

4 sets, starting a set every 60 seconds, of:
A1. 12 One-Arm Kettlebell Snatches– 6 reps per armA2. 8-10 Weighted Box Step-Overs 24/20 inchesA3. 2-3 Wall Walks– Pause at topA4. Assault Bike for 45 seconds– @easy rate– Just in case strict movements come up in the Open!
– Pace appropriately!
– Use band for pullup assistance if needed
– Pushups can be performed on knees

B.

For Time:
5/3 Strict Pull-Ups
10/6 Push-Ups
15 Air Squats
10/6 Strict Pull-Ups
20/12 Push-Ups
30 Air Squats
20/12 Strict Pull-Ups
40/24 Push-Ups
60 Air Squats
Time Cap: 15 minutes

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

– Skill development work. Focus on developing efficiency with each movement vs rushing through
– Select appropriate loads for each movement. Loads should be light/moderate

A. Alternating Sets: One-Arm Kettlebell Snatch, Weighted Box Step-Over, Kipping Handstand Push-Up, Assault Bike

4 sets, starting a set every 60 seconds, of:
A1. 12 One-Arm Kettlebell Snatches– 6 reps per armA2. 8-10 Weighted Box Step-Overs 24/20 inchesA3. 8-10 Kipping Handstand Push-Ups– Pause at topA4. Assault Bike for 45 seconds– @easy rate– Just in case strict movements come up in the Open!
– Pace appropriately!

B.

For Time:
5/3 Strict Pull-Ups
10/6 Push-Ups
15 Air Squats
10/6 Strict Pull-Ups
20/12 Push-Ups
30 Air Squats
20/12 Strict Pull-Ups
40/24 Push-Ups
60 Air Squats
Time Cap: 15 minutes

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

– Skill development work. Focus on developing efficiency with each movement vs rushing through
– Select appropriate loads for each movement. Loads should be light/moderate

A. Alternating Sets: One-Arm Kettlebell Snatch, Weighted Box Step-Over, Kipping Handstand Push-Up, Assault Bike

4 sets, starting a set every 60 seconds, of:
A1. 12 One-Arm Kettlebell Snatches– 6 reps per armA2. 8-10 Weighted Box Step-Overs 24/20 inchesA3. 8-10 Kipping Handstand Push-Ups– Pause at topA4. Assault Bike for 45 seconds– @easy rate– Just in case strict movements come up in the Open!
– Pace appropriately!

B.

For Time:
5/3 Strict Pull-Ups
10/6 Push-Ups
15 Air Squats
10/6 Strict Pull-Ups
20/12 Push-Ups
30 Air Squats
20/12 Strict Pull-Ups
40/24 Push-Ups
60 Air Squats
Time Cap: 15 minutes

C.

Complete 3-4 rounds for quality:
20 hollow rocks
20 prone arch rocks
30s dual KB front rack hold
Scoring: Not Scored

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