January 19, 2019 – Strength & Conditioning Programme

January 19, 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.

AMRAP 30 mins @ sustainable aerobic pace
30/25 cal row
600m run
3 rounds of modified Cindy
Scoring: Reps (higher is better)

– 1 round of Cindy = 3 strict pullups, 10/8 pushups, 15 air squats

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.

AMRAP 30 mins @ sustainable aerobic pace
35/30 cal row
600m run
3 rounds of modified Cindy
Scoring: Reps (higher is better)

– 1 round of Cindy = 5 pullups, 10/8 pushups, 15 air squats

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.

AMRAP 30 mins @ sustainable aerobic pace
35/30 cal row
600m run
3 rounds of CTB Cindy
Scoring: Reps (higher is better)

– 1 round of Cindy = 5 CTB pullup, 10 pushups, 15 air squats

B. Accessory:

Accessory:
A1. GHD hip extensions (2022) 3 x 10-12. Rest 30s
A2. Hanging L-sit hold 3 x 20-30s. Rest 60s
+
B. 15-12-9-6 reps of:
Lying 2 arm DB tricep extensions
Tall kneeling 2 arm DB supinated bicep curls

Scoring: Not Scored

– Recommended loads:
Men: 7.5 – 12kg
Women: 5 – 7.5kg

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