May 4, 2019 – Strength & Conditioning Programme

May 4, 2019 – Strength & Conditioning Programme

Fitness

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.

Complete for time @ sustianable aerobic pace

1200m Run buy in
+
7 rounds of:
4/2 strict CTB
8/6 Hand release pushups
10 KBS @ 24/16kg
+
1200m Run cash out
Scoring: Time (lower is better)
Time Cap: 30 minutes

– Hand release pushup standard: 1 second maximum on the hand release (top to top), Feet inside hands, Shoulders and hips must rise together.
– Any grip permitted for pullups. If doing mixed grip, make sure you even this out over the rounds (switch your hands)

B. Weighted Front Plank 3 x 60 Seconds

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

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.

Complete for time @ sustianable aerobic pace

1200m Run buy in
+
7 rounds of:
4/2 strict CTB
8/6 Hand release pushups
10 KBS @ 28/20kg
+
1200m Run cash out
Scoring: Time (lower is better)
Time Cap: 30 minutes

– Hand release pushup standard: 1 second maximum on the hand release (top to top), Feet inside hands, Shoulders and hips must rise together.
– Any grip permitted for pullups. If doing mixed grip, make sure you even this out over the rounds (switch your hands)

B. Weighted Front Plank 3 x 60 Seconds

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

Competitor

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.

Complete for time @ sustianable aerobic pace

1200m Run buy in
+
7 rounds of:
1 Legless Rope Climb
8 Hand release pushups
10 KBS @ 32/24kg
+
1200m Run cash out
Scoring: Time (lower is better)
Time Cap: 30 minutes

– Hand release pushup standard: 1 second maximum on the hand release (top to top), Feet inside hands, Shoulders and hips must rise together.
– Any grip permitted for pullups. If doing mixed grip, make sure you even this out over the rounds (switch your hands)

B. Weighted Front Plank 3 x 60 Seconds

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

C.

Accessory:
A1. Tall kneeling supinated grip bicep curls (3011) 3 x 8-10. Rest 10s
A2. Lying 2 arm DB tricep extensions (3011) 3 x 8-10. Rest 10s
A3. Standing 2 arm DB lateral raise (2012) 3 x 10-12. Rest 90s
Scoring: Not Scored

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