May 11, 2019 – Strength & Conditioning Programme

May 11, 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 30 minutes:
Row 2000 meters
100 Ring Rows
Row 2000 meters
100 Push Presses @ 20/15 kg
Row 2000 meters
100 Back Squats @ 20/15 kg

– Row scaling: M/M: 2000m. M/F: 1800m. F/F: 1600m
– Reps to be split between partners any way you like
– This is a chipper. Must complete all the reps of one movement before moving onto the next
– Try to keep this as AEROBIC as possible. The goal is to be moving with speed and quality towards the end of the 28 minutes! Smart breaks from the start.

B. Weighted Front Plank 3 x 60 Seconds

Weighted Front Plank
– 3 sets of for 1 minute
Rest 1 minute between sets

– Match or increase load as last week.!

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 30 minutes:
Row 2000 meters
100 Pull-Ups
Row 2000 meters
100 Push Presses @ 20/15 kg
Row 2000 meters
100 Back Squats @ 20/15 kg

– Row scaling: M/M: 2000m. M/F: 1800m. F/F: 1600m
– Reps to be split between partners any way you like
– This is a chipper. Must complete all the reps of one movement before moving onto the next
– Try to keep this as AEROBIC as possible. The goal is to be moving with speed and quality towards the end of the 28 minutes! Smart breaks from the start.

B. Weighted Front Plank 3 x 60 Seconds

Weighted Front Plank
– 3 sets of for 1 minute
Rest 1 minute between sets

– Match or increase load as last week.!

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 30 minutes:
Row 2000 meters
100 Chest-to-Bar Pull-Ups
Row 2000 meters
100 Push Presses @ 20/15 kg
Row 2000 meters
100 Back Squats @ 20/15 kg

– Row scaling: M/M: 2000m. M/F: 1800m. F/F: 1600m
– Reps to be split between partners any way you like
– This is a chipper. Must complete all the reps of one movement before moving onto the next
– Try to keep this as AEROBIC as possible. The goal is to be moving with speed and quality towards the end of the 28 minutes! Smart breaks from the start.

B. Weighted Front Plank 3 x 60 Seconds

Weighted Front Plank
– 3 sets of for 1 minute
Rest 1 minute between sets

– Match or increase load as last week.!

C. Complete for quality:

Complete for quality:
18-15-9-6 reps of:
Standing Neutral grip bicep curls (2010)
Close grip paralette pushups (2010)
Standing 2 arm DB lateral raise (2010)
Scoring: Not Scored

– Select moderate loads. Should be able to complete the first round of 18 unbroken (but tough!). You will most likely be breaking your reps a fair bit, but try not to put the DB's down once they are up. EMBRACE THE BURN

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