January 29, 2019 – Strength & Conditioning Programme

January 29, 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

A.

As Many Rounds and Reps as possible in 5 minutes:
15/12 Calories of Rowing
7 Barbell Sumo Deadlift High Pulls @ 35/25 kg

– @70-80% aerobic pace
–Rest 3mins–

B.

As Many Rounds and Reps as possible in 5 minutes:
14 Dumbbell Alternating Power Cleans @ 17.5/10 kg
8 Box Jumps 24/20 inches

– @75-85% aerobic pace
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 5 minutes:
15/12 Calories of Rowing
7 Push Presses @ 35/25 kg

– 85-90%
–Rest 3mins–

D.

As Many Rounds and Reps as possible in 5 minutes:
14 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
7 Burpee Box Jumps 24/20 inches

– @Open pace

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

A.

As Many Rounds and Reps as possible in 5 minutes:
15/12 Calories of Rowing
7 Barbell Sumo Deadlift High Pulls @ 43/30 kg

– @70-80% aerobic pace
–Rest 3mins–

B.

As Many Rounds and Reps as possible in 5 minutes:
14 Dumbbell Alternating Power Cleans @ 22.5/15 kg
8 Box Jumps 24/20 inches

– @75-85% aerobic pace
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 5 minutes:
15/12 Calories of Rowing
7 Push Presses @ 43/30 kg

– 85-90%
–Rest 3mins–

D.

As Many Rounds and Reps as possible in 5 minutes:
14 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
7 Burpee Box Jumps 24/20 inches

– @Open pace

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

A.

As Many Rounds and Reps as possible in 5 minutes:
15/12 Calories of Rowing
7 Barbell Sumo Deadlift High Pulls @ 43/30 kg

– @70-80% aerobic pace
–Rest 3mins–

B.

As Many Rounds and Reps as possible in 5 minutes:
14 Dumbbell Alternating Power Cleans @ 22.5/15 kg
8 Box Jumps 24/20 inches

– @75-85% aerobic pace
–Rest 3mins–

C.

As Many Rounds and Reps as possible in 5 minutes:
15/12 Calories of Rowing
7 Push Presses @ 43/30 kg

– 85-90%
–Rest 3mins–

D.

As Many Rounds and Reps as possible in 5 minutes:
14 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
7 Burpee Box Jumps 24/20 inches

– @Open pace

E.

Accessory:
A1. Single leg glute hip up on bench (3010) 3 x 8-10 per leg
A2. Single arm DB arnold press (3010) 3 x 8 per arm
A3. Single arm DB torso row (3010) 3 x 6-7 per arm
Scoring: Not Scored

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