July 9, 2019 – Strength & Conditioning Programme

July 9, 2019 – Strength & Conditioning Programme

Fitness

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.

5 Rounds for Time:
30/20 Calories of Rowing
Dumbbell One-Arm Overhead Walking Lunge 50 feet @ 17.5/10 kg
20 One-Arm Kettlebell Snatches @ 16/8 kg
15 Burpees
Rest 2 minutes between each round
Time Cap: 35 minutes

– Looking to work at high aerobic, but sustainable pace across all sets. Keep JUST BELOW threshold. Last round shoulod feel like an 8/5-9/10
– Break repetitions, rest between breaks and transitions apporpriately to ensure. Build pacing strategy around your limiters!
– DB OH walking lunge – switch arms after 25ft
– Single arm KB snatch. Can be broken 5-5-5-5 or 10-10. Even reps per arm
– Record time per round. Make note of the time difference between FASTEST and SLOWEST round

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.

5 Rounds for Time:
30/20 Calories of Rowing
Dumbbell One-Arm Overhead Walking Lunge 50 feet @ 22.5/15 kg
20 One-Arm Kettlebell Snatches @ 20/12 kg
15 Burpees
Rest 2 minutes between each round
Time Cap: 35 minutes

– Looking to work at high aerobic, but sustainable pace across all sets. Keep JUST BELOW threshold. Last round shoulod feel like an 8/5-9/10
– Break repetitions, rest between breaks and transitions apporpriately to ensure. Build pacing strategy around your limiters!
– DB OH walking lunge – switch arms after 25ft
– Single arm KB snatch. Can be broken 5-5-5-5 or 10-10. Even reps per arm
– Record time per round. Make note of the time difference between FASTEST and SLOWEST round

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.

5 Rounds for Time:
30/25 Calories of Rowing
Dumbbell One-Arm Overhead Walking Lunge 50 feet @ 30/22.5 kg
20 One-Arm Kettlebell Snatches @ 28/20 kg
15 Burpees
Rest 2 minutes between each round
Time Cap: 35 minutes

– Looking to work at high aerobic, but sustainable pace across all sets. Keep JUST BELOW threshold. Last round shoulod feel like an 8/5-9/10
– Break repetitions, rest between breaks and transitions apporpriately to ensure. Build pacing strategy around your limiters!
– DB OH walking lunge – switch arms after 25ft
– Single arm KB snatch. Can be broken 5-5-5-5 or 10-10. Even reps per arm
– Record time per round. Make note of the time difference between FASTEST and SLOWEST round

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

4 sets, with no rest between sets, of:
B1. 40 Anchored Sit-Ups
30 Anchored Sit-Ups
20 Anchored Sit-Ups
1 Anchored Sit-Up
– Weight with DB across chest if possible (if completed last week, use the heaviest weight from last week for all sets)B2. D-Ball Hold for 45 seconds

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