January 22, 2019 – Strength & Conditioning Programme

January 22, 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

– High aerobic pace

A.

As Many Rounds and Reps as possible in 6 minutes:
10 Single Arm Dumbbell Front-Racked Alternating Reverse Lunge Steps @ 17.5/12.5 kg
12 One-Arm Dumbbell Snatches @ 17.5/12.5 kg
15/12 Calories of Rowing

– Lunges – swap at 5 reps. But alternate legs
– DB Snatch – swap at 6 reps (not alt)
–Rest 3mins–– High aerobic pace

B.

As Many Rounds and Reps as possible in 6 minutes:
12/8 Calories of Assault Bike
20 One Arm Russian Kettlebell Swings @ 20/12 kg

– 10 reps per arm on the one arm kettlebell (swap after 10)
– Only to Russian height for the swings
–Rest 3mins–– High aerobic pace

C.

As Many Rounds and Reps as possible in 6 minutes:
5 Dumbbell Power Clean and Push Presses @ 17.5/12.5 kg
10 Burpees
15/12 Calories of Rowing

– Double DB's
–Rest 3mins–– High aerobic pace

D.

As Many Rounds and Reps as possible in 6 minutes:
30 Double-Unders
20 Air Squats
10/8 Hand Release Push-Ups

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

– High aerobic pace

A.

As Many Rounds and Reps as possible in 6 minutes:
10 Single Arm Dumbbell Front-Racked Alternating Reverse Lunge Steps @ 22.5/15 kg
12 One-Arm Dumbbell Snatches @ 22.5/15 kg
15/12 Calories of Rowing

– Lunges – swap at 5 reps. But alternate legs
– DB Snatch – swap at 6 reps (not alt)
–Rest 3mins–– High aerobic pace

B.

As Many Rounds and Reps as possible in 6 minutes:
12/8 Calories of Assault Bike
20 One Arm Russian Kettlebell Swings @ 24/16 kg

– 10 reps per arm on the one arm kettlebell (swap after 10)
– Only to Russian height for the swings
–Rest 3mins–– High aerobic pace

C.

As Many Rounds and Reps as possible in 6 minutes:
5 Dumbbell Power Clean and Push Presses @ 22.5/15 kg
10 Burpees
15/12 Calories of Rowing

– Double DB's
–Rest 3mins–– High aerobic pace

D.

As Many Rounds and Reps as possible in 6 minutes:
30 Double-Unders
20 Air Squats
10/8 Hand Release Push-Ups

Competitor

Warm Up

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

– High aerobic pace

A.

As Many Rounds and Reps as possible in 6 minutes:
10 Single Arm Dumbbell Front-Racked Alternating Reverse Lunge Steps @ 25/17.5 kg
12 One-Arm Dumbbell Snatches @ 25/17.5 kg
15/12 Calories of Rowing

– Lunges – swap at 5 reps. But alternate legs
– DB Snatch – swap at 6 reps (not alt)
–Rest 3mins–– High aerobic pace

B.

As Many Rounds and Reps as possible in 6 minutes:
12/8 Calories of Assault Bike
20 One Arm Russian Kettlebell Swings @ 28/20 kg

– 10 reps per arm on the one arm kettlebell (swap after 10)
– Only to Russian height for the swings
–Rest 3mins–– High aerobic pace

C.

As Many Rounds and Reps as possible in 6 minutes:
5 Dumbbell Power Clean and Push Presses @ 25/17.5 kg
10 Burpees
15/12 Calories of Rowing

– Double DB's
–Rest 3mins–– High aerobic pace

D.

As Many Rounds and Reps as possible in 6 minutes:
30 Double-Unders
20 Air Squats
10 Hand Release Push-Ups

E. Alternating Sets: Glute-Ham Raise, One Arm Dumbbell Bench Press, Dumbbell One-Arm Torso Row

3 sets, for quality, of:
E1. 6-8 Glute-Ham Raises (3010 tempo)E2. 8 One Arm Dumbbell Bench Presses (3010 tempo)E3. 8 Dumbbell One-Arm Torso Rows (3010 tempo)

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