May 25, 2019 – Strength & Conditioning Programme

May 25, 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. With a partner, complete:

In teams of 2:

With a partner, complete:
3 rounds for time:

400m Run
20 strict pullups
20 DB Clean and Jerk @ 17.5/10kg

3 rounds for time:

400m run
20 Burpee box jump @ 24/20"
20 2 arm DB snatch @ 17.5/10kgScoring: Not Scored
Time Cap: 30 minutes

– Athlete's cannot start next movement until they have both returned from teh run
– Reps may be split anyway you like
– Pullup scales; M/F = 15. F/F = 10

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. With a partner, complete:

In teams of 2:

With a partner, complete:
3 rounds for time:

400m Run
20 strict pullups
20 DB Clean and Jerk @ 22.5/15kg

3 rounds for time:

400m run
20 Burpee box jump @ 24/20"
20 2 arm DB snatch @ 22.5/15kgScoring: Not Scored
Time Cap: 30 minutes

– Athlete's cannot start next movement until they have both returned from teh run
– Reps may be split anyway you like
– Pullup scales; M/F = 15. F/F = 10

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:

With a partner, complete:
3 rounds for time:

400m Run
20 strict pullups
20 DB Clean and Jerk @ 25/17.5kg

3 rounds for time:

400m run
20 Burpee box jump @ 24/20"
20 2 arm DB snatch @ 25/17.5kgScoring: Not Scored
Time Cap: 30 minutes

– Athlete's cannot start next movement until they have both returned from teh run
– Reps may be split anyway you like
– Pullup scales; M/F = 18. F/F = 15

B. Accessory

Accessory
A1. Tall kneeling DB hammer curls (3011) 3 x 8-10. Rest 30s
A2. Barbell skull crushers (2011) 3 x 8-10. Rest 30s
A3. Standing DB lateral riase (2011) 3 x 10-12. Rest 30s
Scoring: Not Scored

– Lateral raise – ensure you are raising over shoulder height and pausing 1 second

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