March 25, 2019 – Strength & Conditioning Programme

March 25, 2019 – Strength & Conditioning Programme

Fitness

A1. PVC tricep / lat insertion stretch on bench 2 x 30. https://www.youtube.com/watch?v=xV9Z7q4eeCI
A2. DB/KB overhead partial squat thoracic overhead press 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=bDybuz9wIDQ
A3. Supine weighted PVC overhead stretch with ribcage lock down 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=tgvH6ZhujIs
B. 1/2 kneeling frog rock with leg lateral 1-2 x 10 rocks. https://www.youtube.com/watch?v=_SWacmsLZNQ
C. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

D. Ido squat routine – 1 cycle. https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s
POST OPEN DELOAD. THE GOAL TODAY IS TO MOVE AND FLUSH THE BODY. WE WILL SLOWLY BEGIN RAMPING UP TRAINING INTENSITY THROUGH THE WEEK

A.

Every 1 minute for 35 minutes (7 rounds):
Minute 1
6-14 Calories of Rowing
Minute 2
10 Ring Rows
Bear Crawl 25 feet
Minute 3
6-14 Calories of Assault Bike
Minute 4
15 Russian Kettlebell Swings
8-10 Push-Ups
Minute 5
10 Dumbbell Hang Power Snatches
12 Air Squats

– AB/Row should not take longer than 45 seconds. If you are still moving by the 45 second mark, get off and move to the next station!
– light/mod load for KBS / DB snatch
– Apply controlled tempo to all movements

Performance

A1. PVC tricep / lat insertion stretch on bench 2 x 30. https://www.youtube.com/watch?v=xV9Z7q4eeCI
A2. DB/KB overhead partial squat thoracic overhead press 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=bDybuz9wIDQ
A3. Supine weighted PVC overhead stretch with ribcage lock down 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=tgvH6ZhujIs
B. 1/2 kneeling frog rock with leg lateral 1-2 x 10 rocks. https://www.youtube.com/watch?v=_SWacmsLZNQ
C. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

D. Ido squat routine – 1 cycle. https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s
POST OPEN DELOAD. THE GOAL TODAY IS TO MOVE AND FLUSH THE BODY. WE WILL SLOWLY BEGIN RAMPING UP TRAINING INTENSITY THROUGH THE WEEK

A.

Every 1 minute for 35 minutes (7 rounds):
Minute 1
6-14 Calories of Rowing
Minute 2
10 Ring Rows
Bear Crawl 25 feet
Minute 3
6-14 Calories of Assault Bike
Minute 4
15 Russian Kettlebell Swings
8-10 Push-Ups
Minute 5
10 Dumbbell Hang Power Snatches
12 Air Squats

– AB/Row should not take longer than 45 seconds. If you are still moving by the 45 second mark, get off and move to the next station!
– light/mod load for KBS / DB snatch
– Apply controlled tempo to all movements

Competitor

A1. PVC tricep / lat insertion stretch on bench 2 x 30. https://www.youtube.com/watch?v=xV9Z7q4eeCI
A2. DB/KB overhead partial squat thoracic overhead press 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=bDybuz9wIDQ
A3. Supine weighted PVC overhead stretch with ribcage lock down 2 x 5 with 3 sec pause. https://www.youtube.com/watch?v=tgvH6ZhujIs
B. 1/2 kneeling frog rock with leg lateral 1-2 x 10 rocks. https://www.youtube.com/watch?v=_SWacmsLZNQ
C. Hip 90/90 CARS 1-2 x 6-8 alt reps (slow and controlled)

D. Ido squat routine – 1 cycle. https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s
POST OPEN DELOAD. THE GOAL TODAY IS TO MOVE AND FLUSH THE BODY. WE WILL SLOWLY BEGIN RAMPING UP TRAINING INTENSITY THROUGH THE WEEK

A.

Every 1 minute for 35 minutes (7 rounds):
Minute 1
6-14 Calories of Rowing
Minute 2
10 Ring Rows
Bear Crawl 25 feet
Minute 3
6-14 Calories of Assault Bike
Minute 4
15 Russian Kettlebell Swings
8-10 Push-Ups
Minute 5
10 Dumbbell Hang Power Snatches
12 Air Squats

– AB/Row should not take longer than 45 seconds. If you are still moving by the 45 second mark, get off and move to the next station!
– light/mod load for KBS / DB snatch
– Apply controlled tempo to all movements

B.

Accessory
A1. Lying Olympic ring hamstring curl (31X1) 3 x 6-8
A2. 45 degree incline single arm DB press (3010) 3 x 8-10 per arm
A3. False grip chest to ring isometric hold 3 x 30s.
Rest 15-30s between movementsa
Scoring: Not Scored

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