June 8, 2019 – Strength & Conditioning Programme

June 8, 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. 3 Rounds For Time of Running, Rowing, and Double-Unders

3 Rounds for Time:
Run 800 meters
Row 1000/900 meters
75 Double-Unders
Time Cap: 30 minutes

– Pick a sustainable pace and try to hold it across all 3 sets
– Scale 75 double unders to 150 single unders
– LONG and SUSTAINABLE

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. 3 Rounds For Time of Running, Rowing, and Double-Unders

3 Rounds for Time:
Run 800 meters
Row 1000/900 meters
75 Double-Unders
Time Cap: 30 minutes

– Pick a sustainable pace and try to hold it across all 3 sets
– LONG and SUSTAINABLE

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 of Running, Rowing, and Double-Unders

3 Rounds for Time:
Run 800 meters
Row 1000/900 meters
100 Double-Unders
Time Cap: 30 minutes

– Pick a sustainable pace and try to hold it across all 3 sets
– LONG and SUSTAINABLE

B.

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. Stall bar straight leg raise 6 x 5 with pause at top. Rest as needed
Scoring: Not Scored

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