June 15, 2019 – Strength & Conditioning Programme

June 15, 2019 – Strength & Conditioning Programme

Fitness

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:
30/20 Calories of Rowing
100 Single Unders
10 Dumbbell Flat Bench Presses

– Male DB press: 15-25kg
– Female DB press: 7.5-15kg
– Smooth pace across, can push the last round!
–Rest 5mins–

B.

3 Rounds for Time:
25/20 Calories of Assault Bike
15 Box Jumps 24/20 inches
8/4 Strict Pull-Ups

– Smooth pace across, can push the last round!

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

A.

3 Rounds for Time:
30/20 Calories of Rowing
75 Double-Unders
10 Barbell Bench Presses @ 65/70%

– Male bench press @ 65% of 1RM
– Female bench press @ 70% of 1RM
– Smooth pace across, can push the last round!
–Rest 5mins–

B.

3 Rounds for Time:
25/20 Calories of Assault Bike
15 Box Jumps 24/20 inches
10/7 Strict Pull-Ups

– Smooth pace across, can push the last round!

Competitor

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:
30/20 Calories of Rowing
75 Double-Unders
10 Barbell Bench Presses @ 65/70%

– Male bench press @ 65% of 1RM
– Female bench press @ 70% of 1RM
– Smooth pace across, can push the last round!
–Rest 5mins–

B.

3 Rounds for Time:
25/20 Calories of Assault Bike
15 Box Jumps 24/20 inches
2/1 Legless Rope Climbs 15 feet

– Smooth pace across, can push the last round!

C.

Accessory:
A1. Tall kneeling DB Zottman curls (3020) 3 x 6-8. Rest 30s
A2. Lying DB tricep neutral grip extesnions (3011) 3 x 6-8. Rest 30s
A3. Banded facepull (2011) 3 x 12-15. Rest 30s
B. Paralette L-sit hold – accumulate 2 mins in as few sets as possible.
Scoring: Not Scored

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