January 26, 2019 – Strength & Conditioning Programme

January 26, 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. 3 Rounds For Time of Rowing, Alternating One-Arm Dumbbell Snatches, Kettlebell One-Arm Overhead Walking Lunge Steps, and Burpee Box Jump-Overs

3 Rounds for Time:
50/35 Calories of Rowing
50 Alternating One-Arm Dumbbell Snatches @ 17.5/12.5 kg
60 Kettlebell One-Arm Overhead Walking Lunge Steps @ 16/8 kg
30 Burpee Box Jump-Overs 24/20 inches
Time Cap: 30 minutes

– Reps to be broken in partners any way you please
– Row breakdown: M/M = 50 cal. M/F = 40 cal. F/F = 35 cal
– Box step overs permitted

Performance

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
CHANGED TO A 30MIN TIMECAP

A. 3 Rounds For Time of Rowing, Alternating One-Arm Dumbbell Snatches, Kettlebell One-Arm Overhead Walking Lunge Steps, and Burpee Box Jump-Overs

3 Rounds for Time:
60/45 Calories of Rowing
50 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
60 Kettlebell One-Arm Overhead Walking Lunge Steps @ 24/16 kg
30 Burpee Box Jump-Overs 24/20 inches
Time Cap: 25 minutes

– Reps to be broken in partners any way you please
– Row breakdown: M/M = 60 cal. M/F = 50 cal. F/F = 45 cal

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.

3 Rounds for Time:
60/45 Calories of Rowing
50 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
60 Kettlebell One-Arm Overhead Walking Lunge Steps @ 28/20 kg
30 Burpee Box Jump-Overs 24/20 inches
Time Cap: 30 minutes

– Reps to be broken in partners any way you please
– Row breakdown: M/M = 60 cal. M/F = 50 cal. F/F = 45 cal

B. Accessory:

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 supinated bicep curls
Scoring: Not Scored

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

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