June 22, 2019 – Strength & Conditioning Programme

June 22, 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. Alternating Sets: Strict Toes to Bar, One-Arm Kettlebell Snatch, Single Under, Assault Bike

3 sets, starting a set every 60 seconds, of:
A1. 5-6 Strict Toes to Bars (3010 tempo)A2. 5 One-Arm Kettlebell SnatchesA3. Max Single UndersA4. Assault Bike for 45 seconds– Using this as prep work for B
– Select appropriate load for single arm snatch (5 on right, then 5 on left)
– Scale strict TTB to strict knee raise. 3 sec down
– Single unders: Play with different skipping variations e.g. alt legs, single leg etc.
– 45sec AB @mod-high pace

B.

3 Rounds for Time:
Run 600 meters
21 Kettlebell Swings @ 24/16 kg
12 Hanging Knee Raises
Time Cap: 15 minutes

– Athlete to chose ring or bar
– Scale KBS load up or down based on ability!

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. Alternating Sets: Bar Muscle-Up From Box, One-Arm Kettlebell Snatch, Single Under, Assault Bike

3 sets, starting a set every 60 seconds, of:
A1. 2-3 Bar Muscle-Ups From BoxA2. 5 One-Arm Kettlebell SnatchesA3. Max Single UndersA4. Assault Bike for 45 seconds– Using this as prep work for B
– Select appropriate load for single arm snatch (5 on right, then 5 on left)
– Bar MU – In last round, dial in a few muscle-ups
– Single unders: Play with different skipping variations e.g. alt legs, single leg etc.
– 45sec AB @mod-high pace

B.

3 Rounds for Time:
Run 600 meters
21 Kettlebell Swings @ 32/24 kg
5/3 Bar Muscle-Ups
Time Cap: 15 minutes

– Athlete to chose ring or bar
– Scale MU's to 12/9 C2B Pull Ups

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. Alternating Sets: Bar Muscle-Up From Box, One-Arm Kettlebell Snatch, Single Under, Assault Bike

3 sets, starting a set every 60 seconds, of:
A1. 2-3 Bar Muscle-Ups From BoxA2. 5 One-Arm Kettlebell SnatchesA3. Max Single UndersA4. Assault Bike for 45 seconds– Using this as prep work for B
– Select appropriate load for single arm snatch (5 on right, then 5 on left)
– Bar MU – In last round, dial in a few muscle-ups
– Single unders: Play with different skipping variations e.g. alt legs, single leg etc.
– 45sec AB @mod-high pace

B.

3 Rounds for Time:
Run 600 meters
21 Kettlebell Swings @ 36/28 kg
7/5 Muscle-Ups
Time Cap: 15 minutes

– Athlete to chose ring or bar
– Scale MU's to 12/9 C2B Pull Ups

C.

EMOM 12-16 mins:
1 = 6-8 tall kneeling DB hammer curls (3010)
2 = 10-12 tall kneeling banded tricep extensions (2011)
3 = 5-6 prone lightly weighted shoulder swimmers
4 = 30-40s hollow body rocks
Scoring: Not Scored

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