June 29, 2019 – Strength & Conditioning Programme

June 29, 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

A. 2 Rounds For Time of Running, Burpee Box Jumps, and Dumbbell Hang Snatches

In teams of 2:

2 Rounds for Time:
Run 400 meters
40 Burpee Box Jumps 24/20 inches
40 Dumbbell Hang Snatches @ 17.5/10 kg

– 400m run to be performed together
– BBJ and DB hang snatch to be complete P1 works, P2 rests
– Dumbbell hang snatch to be competed with 2 dumbbells
– P2 Holds DB's in front rack whilst partner performs burpees
– Go directly into next piece

B. 2 Rounds For Time of Running, Bar Facing Burpees, and Dual Dumbbell Power Cleans

In teams of 2:

2 Rounds for Time:
Run 400 meters
40 Bar Facing Burpees
50 Dual Dumbbell Power Cleans @ 17.5/10 kg
Time Cap: 30 minutes

– 400m run to be performed together
– Bar facing burpees and DB power cleans to be complete P1 works, P2 rests
– P2 Holds DB's in front rack whilst partner performs burpees

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

A. 2 Rounds For Time of Running, Burpee Box Jumps, and Dumbbell Hang Snatches

In teams of 2:

2 Rounds for Time:
Run 400 meters
40 Burpee Box Jumps 24/20 inches
40 Dumbbell Hang Snatches @ 20/12.5 kg

– 400m run to be performed together
– BBJ and DB hang snatch to be complete P1 works, P2 rests
– Dumbbell hang snatch to be competed with 2 dumbbells
– P2 Holds DB's in front rack whilst partner performs burpees
– Go directly into next piece

B. 2 Rounds For Time of Running, Bar Facing Burpees, and Dual Dumbbell Power Cleans

In teams of 2:

2 Rounds for Time:
Run 400 meters
40 Bar Facing Burpees
50 Dual Dumbbell Power Cleans @ 20/12.5 kg
Time Cap: 30 minutes

– 400m run to be performed together
– Bar facing burpees and DB power cleans to be complete P1 works, P2 rests
– P2 Holds DB's in front rack whilst partner performs burpees

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

A. 2 Rounds For Time of Running, Burpee Box Jumps, and Dumbbell Hang Snatches

In teams of 2:

2 Rounds for Time:
Run 400 meters
40 Burpee Box Jumps 24/20 inches
40 Dumbbell Hang Snatches @ 22.5/15 kg

– 400m run to be performed together
– BBJ and DB hang snatch to be complete P1 works, P2 rests
– Dumbbell hang snatch to be competed with 2 dumbbells
– P2 Holds DB's in front rack whilst partner performs burpees
– Go directly into next piece

B. 2 Rounds For Time of Running, Bar Facing Burpees, and Dual Dumbbell Power Cleans

In teams of 2:

2 Rounds for Time:
Run 400 meters
40 Bar Facing Burpees
50 Dual Dumbbell Power Cleans @ 22.5/15 kg
Time Cap: 30 minutes

– 400m run to be performed together
– Bar facing burpees and DB power cleans to be complete P1 works, P2 rests
– P2 Holds DB's in front rack whilst partner performs burpees

C. Alternating Sets: Dumbbell Hammer Curl, Banded Tricep Pull Down, Dumbbell Lateral Raise, Prone Scapular Around the World

4 sets, starting a set every 60 seconds, of:
C1. 6-8 Dumbbell Hammer Curls (3010 tempo)– Complete tall kneelingC2. 10-12 Banded Tricep Pull Downs (2011 tempo)– Complete tall kneelingC3. 10-12 Dumbbell Lateral Raises (2011 tempo)C4. 5-6 Prone Scapular Around the Worlds– Use very light load
– Slow and controlled

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