June 1, 2019 – Strength & Conditioning Programme

June 1, 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
– Pacing in the first piece is going to be crucial if you are to execute the second piece
– Try to move at a fast, sustainable pace in both pieces
– 30min TIME CAP (including 5min rest time)

A. 3 Rounds For Time of Running, Strict Pull-Ups, and Kettlebell Swings

3 Rounds for Time:
Run 400 meters
8/5 Strict Pull-Ups
20 Kettlebell Swings @ 24/16 kg
–Rest 3 mins–

B. 3 Rounds For Time of Running, Hanging Knee Raises, and Shoulder to Overheads

3 Rounds for Time:
Run 400 meters
15 Hanging Knee Raises
15 Shoulder to Overheads @ 35/20 kg

Performance

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
– Pacing in the first piece is going to be crucial if you are to execute the second piece
– Try to move at a fast, sustainable pace in both pieces
– 30min TIME CAP (including 5min rest time)

A. 3 Rounds For Time of Running, Chest-to-Bar Pull-Ups, and Power Snatches

3 Rounds for Time:
Run 400 meters
12/9 Chest-to-Bar Pull-Ups
15 Power Snatches @ 40/25 kg
–Rest 3 mins–

B. 3 Rounds For Time of Running, Toes to Bars, and Shoulder to Overheads

3 Rounds for Time:
Run 400 meters
12/9 Toes to Bars
15 Shoulder to Overheads @ 40/25 kg
–Rest 3 mins–

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
– Pacing in the first piece is going to be crucial if you are to execute the second piece
– Try to move at a fast, sustainable pace in both pieces
– 30min TIME CAP (including 5min rest time)

A. 3 Rounds For Time of Running, Chest-to-Bar Pull-Ups, and Power Snatches

3 Rounds for Time:
Run 400 meters
15 Chest-to-Bar Pull-Ups
15 Power Snatches @ 45/30 kg
–Rest 3 mins–

B. 3 Rounds For Time of Running, Toes to Bars, and Shoulder to Overheads

3 Rounds for Time:
Run 400 meters
15 Toes to Bars
15 Shoulder to Overheads @ 45/30 kg

C. Alternating Sets: Dumbbell Hammer Curl, Barbell Lying Skull Crusher, Dumbbell Lateral Raise

3 sets of:
C1. 8-10 Dumbbell Hammer Curls (3911 tempo)– Tall kneelingRest 30 secondsC2. 8-10 Barbell Lying Skull Crushers (2011 tempo)Rest 30 secondsC3. 10-12 Dumbbell Lateral Raises (2011 tempo)– Lateral raise – ensure you are raising over shoulder height and pausing 1 second
– Increasing loads from last week
Rest 30 seconds

D. Hanging Leg Raise 5 x 5

Hanging Leg Raise (2111 tempo)
– 5 sets of 5 reps
Rest as needed

– Use stall bar (or alternatively stop lats from taking over movement –> try isolate hip flexors/midline)

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