May 7, 2019 – Strength & Conditioning Programme

May 7, 2019 – Strength & Conditioning Programme

Fitness

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A.

4 Rounds for Time:
60 Double-Unders
20 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
15 Burpee Box Jumps 24/20 inches
25/20 Calories of Rowing
Rest 2:30 between each round
Time Cap: 35 minutes

Complete 4 rounds for time @ 65%, 75%, 85%, 95%

– Sub DU for 120 single unders
– The objective here is INCREASE paces across sets. Start smooth, and make sure you are saving something in the tank for the next round!
– We can manipulate a pacing strategy in 3 ways:
1) Breaking of repetitions
2) Cadence / Speed of repetition
3) Transition / Rest times

Performance

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A.

4 Rounds for Time:
60 Double-Unders
20 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
15 Burpee Box Jumps 24/20 inches
25/20 Calories of Rowing
Rest 2:30 between each round
Time Cap: 35 minutes

Complete 4 rounds for time @ 65%, 75%, 85%, 95%

– Sub DU for 120 single unders
– The objective here is INCREASE paces across sets. Start smooth, and make sure you are saving something in the tank for the next round!
– We can manipulate a pacing strategy in 3 ways:
1) Breaking of repetitions
2) Cadence / Speed of repetition
3) Transition / Rest times

Competitor

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A.

4 Rounds for Time:
60 Double-Unders
20 Alternating One-Arm Dumbbell Snatches @ 25/17.5 kg
15 Burpee Box Jumps 24/20 inches
25/20 Calories of Rowing
Rest 2:30 between each round
Time Cap: 35 minutes

Complete 4 rounds for time @ 65%, 75%, 85%, 95%

– Sub DU for 120 single unders
– The objective here is INCREASE paces across sets. Start smooth, and make sure you are saving something in the tank for the next round!
– We can manipulate a pacing strategy in 3 ways:
1) Breaking of repetitions
2) Cadence / Speed of repetition
3) Transition / Rest times

B.

Accessory:
45-60s Unbroken D-ball/Sandbag hold @ 70/50kg
12-15 GHD situps
100ft KB suitcase carry per arm @ mod load
Scoring: Not Scored

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