July 2, 2019 – Strength & Conditioning Programme

July 2, 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.

3 Rounds for Time:
20/15 Calories of Rowing
20 Wall Ball Shots @ 8/4 kg
15 Burpees
Rest 1 minute between each round


– Looking to work at high aerobic, but sustaianble pace across all sets. Keep JUST BELOW threshold. Last round should feel like a 8.5-9/10
– Break repetitions, rest between breaks and transitions appropriately to ensure it stays 'aerobic'
–Rest 3mins before starting B–

B.

3 Rounds for Time:
15/10 Calories of Assault Bike
20 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
12 Box Jumps 24/20 inches
Rest 1 minute between each round


– Looking to work at high aerobic, but sustaianble pace across all sets. Keep JUST BELOW threshold. Last round should feel like a 8.5-9/10
– Break repetitions, rest between breaks and transitions appropriately to ensure it stays 'aerobic'

Performance

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.

3 Rounds for Time:
20/15 Calories of Rowing
20 Wall Ball Shots @ 10/6 kg
15 Burpees
Rest 1 minute between each round


– Looking to work at high aerobic, but sustaianble pace across all sets. Keep JUST BELOW threshold. Last round should feel like a 8.5-9/10
– Break repetitions, rest between breaks and transitions appropriately to ensure it stays 'aerobic'
–Rest 3mins before starting B–

B.

3 Rounds for Time:
15/10 Calories of Assault Bike
20 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
12 Box Jumps 24/20 inches
Rest 1 minute between each round


– Looking to work at high aerobic, but sustaianble pace across all sets. Keep JUST BELOW threshold. Last round should feel like a 8.5-9/10
– Break repetitions, rest between breaks and transitions appropriately to ensure it stays 'aerobic'

Competitor

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.

3 Rounds for Time:
20/17 Calories of Rowing
20 Wall Ball Shots @ 30/20 lbs
15 Burpees
Rest 1 minute between each round


– Looking to work at high aerobic, but sustaianble pace across all sets. Keep JUST BELOW threshold. Last round should feel like a 8.5-9/10
– Break repetitions, rest between breaks and transitions appropriately to ensure it stays 'aerobic'
–Rest 3mins before starting B–

B.

3 Rounds for Time:
15/12 Calories of Assault Bike
20 Alternating One-Arm Dumbbell Snatches @ 30/22.5 kg
12 Box Jumps 24/20 inches
Rest 1 minute between each round


– Looking to work at high aerobic, but sustaianble pace across all sets. Keep JUST BELOW threshold. Last round should feel like a 8.5-9/10
– Break repetitions, rest between breaks and transitions appropriately to ensure it stays 'aerobic'

C. Alternating Sets: Anchored Sit-Up, D-Ball Hold

4 sets of:
C1. 15 Anchored Sit-Ups (3010 tempo)– Weight with DB across chest if possibleRest 15 secondsC2. D-Ball Hold for 45 secondsRest as needed

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