January 12, 2019 – Strength & Conditioning Programme

January 12, 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. Clean Grip Deadlift 3 x 3

Clean Grip Deadlift
– 3 sets of 3 reps
Rest as needed

– Quickly build to a TnG triple
– Perform with perfect form. Using this to prep for B. This should be an RPE 7/10 (not a max)

B.

4 Rounds for Time:
6 Strict Pull-Ups
10 Deadlifts
30 Wall Ball Shots @ 8/4 kg
Run 400 meters
Rest 2 minutes between each round
Time Cap: 28 minutes

– Deadlift load to increase each set. Must always perform sets unbroken. First set @ 40-45% of 1 rep max. Build based on feel
– Break reps appropriately to ensure a sustainable pace is held across all sets

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. Clean Grip Deadlift 3 x 3

Clean Grip Deadlift
– 3 sets of 3 reps
Rest as needed

– Quickly build to a TnG triple
– Perform with perfect form. Using this to prep for B. This should be an RPE 7/10 (not a max)

B.

4 Rounds for Time:
10 Deadlifts
12/8 Chest-to-Bar Pull-Ups
30 Wall Ball Shots @ 10/6 kg
Run 400 meters
Rest 2 minutes between each round
Time Cap: 28 minutes

– Deadlift load to increase each set. Must always perform sets unbroken. First set @ 40-45% of 1 rep max. Build based on feel
– Break reps appropriately to ensure a sustainable pace is held across all sets

Competitor

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. Clean Grip Deadlift 3 x 3

Clean Grip Deadlift
– 3 sets of 3 reps
Rest as needed

– Quickly build to a TnG triple
– Perform with perfect form. Using this to prep for B. This should be an RPE 7/10 (not a max)

B.

4 Rounds for Time:
10 Deadlifts
15/12 Chest-to-Bar Pull-Ups
30 Wall Ball Shots @ 10/6 kg
Run 400 meters
Rest 2 minutes between each round
Time Cap: 28 minutes

– Deadlift load to increase each set. Must always perform sets unbroken. First set @ 40-45% of 1 rep max. Build based on feel
– Break reps appropriately to ensure a sustainable pace is held across all sets

C. Accessory:

Accessory:
A1. Seated 2 arm KB shoulder press (3121) 3 x 8
A2. Single arm DB torso row on bench (3010) 3 x 8
B1. Standing Barbell bicep curls (3010) 3 x 8
B2. Tall kneeling banded tricep pushdowns (2011) 3 x 10-12
Scoring: Not Scored

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