February 9, 2019 – Strength & Conditioning Programme

February 9, 2019 – 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. Alternating Sets: Feet Elevated Inverted Ring Row, Burpee Box Jump-Over, One-Arm Kettlebell Snatch

4 sets, starting a set every 60 seconds, of:
A1. 10 Feet Elevated Inverted Ring Rows (2011 tempo)A2. 6-8 Burpee Box Jump-Overs 24/20 inchesA3. 12 One-Arm Kettlebell Snatches– Complete KB snatch reps on weak arm first. Keep load moderate, tech focus! (6/6)– Wall balls to be done in 2 sets
– 6-12 UB reps. Drop. A second set of of 6-12 UB reps. Select appropriate load/reps

B. Alternating Sets: Toes to Bar, Wall Ball Shots, Kettlebell One-Arm Overhead Walking Lunge Steps

4 sets, starting a set every 60 seconds, of:
B1. 6.6 Toes to Bars– T2B to be done in 2 sets.
– Perform one set of 3-6 reps. Drop. A second set of of 3-6 reps
B2. 12.12 Wall Ball ShotsB3. 16 Kettlebell One-Arm Overhead Walking Lunge Steps– 8 reps per leg, then swap arms
– Alternate legs each rep

Performance

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. Alternating Sets: Chest-to-Bar Pull-Up, Burpee Box Jump-Over, One-Arm Kettlebell Snatch

4 sets, starting a set every 60 seconds, of:
A1. 6.6 Chest-to-Bar Pull-Ups– C2B to be done in 2 sets.
– Perform one set of 3-6 reps. Drop. A second set of of 3-6 reps
A2. 6-8 Burpee Box Jump-Overs 24/20 inchesA3. 12 One-Arm Kettlebell Snatches– Complete KB snatch reps on weak arm first. Keep load moderate, tech focus! (6/6)– Wall balls to be done in 2 sets
– 6-12 UB reps. Drop. A second set of of 6-12 UB reps. Select appropriate load/reps

B. Alternating Sets: Toes to Bar, Wall Ball Shots, Kettlebell One-Arm Overhead Walking Lunge Steps

4 sets, starting a set every 60 seconds, of:
B1. 6.6 Toes to Bars– T2B to be done in 2 sets.
– Perform one set of 3-6 reps. Drop. A second set of of 3-6 reps
B2. 12.12 Wall Ball ShotsB3. 16 Kettlebell One-Arm Overhead Walking Lunge Steps– 8 reps per leg, then swap arms
– Alternate legs each rep

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.

Accessory:
A1. Single leg GHD hip extension (2022) 3 x 6-8 per leg. Rest 30s
A2. Strict TTB 3 x 5-8 with tempo. Rest 30s
B. 15-12-9 reps of
Lying DB tricep extensions
Tall kneeling 2 arm DB supinated bicep curls
Standing DB lateral shoulder raise
Scoring: Not Scored

– Recommended loads for DB tricep + bicep: 7.5-12kg / 5-7.5kg
– Recommended loads for DB lateral shoulder raise: 3-6kg / 2-4kg

B. Alternating Sets: Chest-to-Bar Pull-Up, Burpee Box Jump-Over, One-Arm Kettlebell Snatch

4 sets, starting a set every 60 seconds, of:
B1. 6.6 Chest-to-Bar Pull-Ups– C2B to be done in 2 sets.
– Perform one set of 3-6 reps. Drop. A second set of of 3-6 reps
B2. 6-8 Burpee Box Jump-Overs 24/20 inchesB3. 12 One-Arm Kettlebell Snatches– Complete KB snatch reps on weak arm first. Keep load moderate, tech focus! (6/6)– Wall balls to be done in 2 sets
– 6-12 UB reps. Drop. A second set of of 6-12 UB reps. Select appropriate load/reps

C. Alternating Sets: Toes to Bar, Wall Ball Shots, Kettlebell One-Arm Overhead Walking Lunge Steps

4 sets, starting a set every 60 seconds, of:
C1. 6.6 Toes to Bars– T2B to be done in 2 sets.
– Perform one set of 3-6 reps. Drop. A second set of of 3-6 reps
C2. 12.12 Wall Ball ShotsC3. 16 Kettlebell One-Arm Overhead Walking Lunge Steps– 8 reps per leg, then swap arms
– Alternate legs each rep

D.

Accessory:
A1. GHD hip extensions (2022) 3 x 10-12. Rest 30s
A2. Hanging L-sit hold 3 x 20-30s. Rest 30s
A3. Single leg bench supported glute hip thrust 3 x 8-10 per leg. Rest 30s
B. 21-15-12-9 reps of:
Banded tricep extensions
Tall kneeling 2 arm DB neutral grip bicep curls
Scoring: Not Scored

– Recommended loads: 7.5-12kg / 5-7.5kg

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