March 12, 2019 – Strength & Conditioning Programme

March 12, 2019 – Strength & Conditioning Programme

Fitness

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

– Giving athletes touches on remaining movements yet to come up in the Open mixed with some that we have already had.
– All 3 pieces should be completed as aerobically as possible.
– Focus on MOVING WELL and MOVING EFFICIENTLY, even if this means taking the load down from what is prescribed.
– We should not be 'falling on our backs' at the end of each piece here.
– Try to maintain a RPE (rate of perceived exertion) of 7-8 out of 10.

A.

As Many Rounds and Reps as possible in 7 minutes:
15 Sit-Ups
12 One-Arm Kettlebell Snatches @ 20/12 kg
9 Box Jump Overs 24/20 inches

– 6 KB snatches per arm (swap after 6)
–Rest 4mins–

B.

As Many Rounds and Reps as possible in 7 minutes:
16 Med Ball Russian Twists @ 10/6 kg
12 Dumbbell Alternating Power Cleans @ 22.5/15 kg
6 Single Arm Dumbbell Devils Presses @ 22.5/15 kg

– Alternate arms for the DB movements here
–Rest 4mins–

C.

As Many Rounds and Reps as possible in 7 minutes:
5/3 Strict Pull-Ups
10/7 Strict Push-Ups
15 Air Squats

Performance

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

– Giving athletes touches on remaining movements yet to come up in the Open mixed with some that we have already had.
– All 3 pieces should be completed as aerobically as possible.
– Focus on MOVING WELL and MOVING EFFICIENTLY, even if this means taking the load down from what is prescribed.
– We should not be 'falling on our backs' at the end of each piece here.
– Try to maintain a RPE (rate of perceived exertion) of 7-8 out of 10.

A.

As Many Rounds and Reps as possible in 7 minutes:
15 Sit-Ups
12 One-Arm Kettlebell Snatches @ 24/16 kg
9 Box Jump Overs 24/20 inches

– 6 KB snatches per arm (swap after 6)
–Rest 4mins–

B.

As Many Rounds and Reps as possible in 7 minutes:
16 Med Ball Russian Twists @ 10/6 kg
12 Dumbbell Alternating Power Cleans @ 22.5/15 kg
6 Single Arm Dumbbell Devils Presses @ 22.5/15 kg

– Alternate arms for the DB movements here
–Rest 4mins–

C.

As Many Rounds and Reps as possible in 7 minutes:
5/3 Strict Pull-Ups
10/7 Strict Push-Ups
15 Air Squats

Competitor

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

– Giving athletes touches on remaining movements yet to come up in the Open mixed with some that we have already had.
– All 3 pieces should be completed as aerobically as possible.
– Focus on MOVING WELL and MOVING EFFICIENTLY, even if this means taking the load down from what is prescribed.
– We should not be 'falling on our backs' at the end of each piece here.
– Try to maintain a RPE (rate of perceived exertion) of 7-8 out of 10.

A.

As Many Rounds and Reps as possible in 7 minutes:
15 Sit-Ups
12 One-Arm Kettlebell Snatches @ 32/24 kg
9 Box Jump Overs 24/20 inches

– 6 KB snatches per arm (swap after 6)
–Rest 4mins–

B.

As Many Rounds and Reps as possible in 7 minutes:
16 Med Ball Russian Twists @ 10/6 kg
12 Dumbbell Alternating Power Cleans @ 22.5/15 kg
6 Single Arm Dumbbell Devils Presses @ 22.5/15 kg

– Alternate arms for the DB movements here
–Rest 4mins–

C.

As Many Rounds and Reps as possible in 7 minutes:
5/3 Strict Pull-Ups
10/7 Strict Push-Ups
15 Air Squats

D.

Complete 3-4 sets of each,
Working 30s on, 30s off, rotate between each movement:
Wall facing handstand hold
Heavy DB farmers hold
Ring dip support hold
Hollow hold / rocks
Scoring: Not Scored

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