March 30, 2019 – Strength & Conditioning Programme

March 30, 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.

In teams of 2:

As Many Rounds and Reps as possible in 35 minutes:
Run 400 meters
80 Toes to Bars
Goblet Walking Lunge 80 meters @ 20/12 kg
Run 400 meters
80 Hand Release Push-Ups
80 Kettlebell Swings @ 20/12 kg
Run 400 meters
12 Wall Walks
80 Single Kettlebell Front-Rack Squats @ 20/12 kg

– Runs to be performed together
– All other movements, P1 works, P2 rests
– KB front rack squats. Must perform even number of reps on each arm per set. E.g. if performing 6 reps, complete 3 on left arm, 3 on right arm

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.

In teams of 2:

As Many Rounds and Reps as possible in 35 minutes:
Run 400 meters
80 Toes to Bars
Goblet Walking Lunge 80 meters @ 24/16 kg
Run 400 meters
80 Hand Release Push-Ups
80 Kettlebell Swings @ 24/16 kg
Run 400 meters
12 Wall Walks
80 Single Kettlebell Front-Rack Squats @ 24/16 kg

– Runs to be performed together
– All other movements, P1 works, P2 rests
– KB front rack squats. Must perform even number of reps on each arm per set. E.g. if performing 6 reps, complete 3 on left arm, 3 on right arm

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.

In teams of 2:

As Many Rounds and Reps as possible in 35 minutes:
Run 400 meters
80 Toes to Bars
Goblet Walking Lunge 80 meters @ 28/20 kg
Run 400 meters
80 Hand Release Push-Ups
80 Kettlebell Swings @ 28/20 kg
Run 400 meters
12 Wall Walks
80 Single Kettlebell Front-Rack Squats @ 28/20 kg

– Runs to be performed together
– All other movements, P1 works, P2 rests
– KB front rack squats. Must perform even number of reps on each arm per set. E.g. if performing 6 reps, complete 3 on left arm, 3 on right arm

B. Trunk Support

Trunk Support
Complete 3-4 rounds for quality:
45s D-ball hold @ chest
45s weigthed front plank
100ft single arm KB suitcase carry per side
Scoring: Not Scored

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