November 17, 2018 – Strength & Conditioning Programme

November 17, 2018 – 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. For Time: Running, Wall Ball Shots, Double-Unders, and Devil's Presses

For Time:
Run 600 meters
40 Wall Ball Shots @ 8/4 kg
80 Double-Unders
25 Devil's Presses @ 17.5/10 kg
80 Double-Unders
40 Wall Ball Shots @ 8/4 kg
Run 600 meters
Time Cap: 25 minutes

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. For Time: Running, Wall Ball Shots, Double-Unders, and Devil's Presses

For Time:
Run 600 meters
40 Wall Ball Shots @ 10/6 kg
80 Double-Unders
25 Devil's Presses @ 20/12.5 kg
80 Double-Unders
40 Wall Ball Shots @ 10/6 kg
Run 600 meters
Time Cap: 25 minutes

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. For Time: Running, Wall Ball Shots, Double-Unders, and Devil's Presses

For Time:
Run 600 meters
50 Wall Ball Shots @ 10/6 kg
100 Double-Unders
25 Devil's Presses @ 22.5/15 kg
100 Double-Unders
50 Wall Ball Shots @ 10/6 kg
Run 600 meters
Time Cap: 25 minutes

B. Alternating Sets: Ring Push-Up, Lying Dumbbell Tricep Extension, Strict Pull-Up, Dumbbell Bicep Curl

3 sets of:
B1. 6-8 Ring Push-Ups (3010 tempo)– Externally rotate at the top if possibleRest 10 secondsB2. 10-12 Lying Dumbbell Tricep Extensions (2010 tempo)– Neutral GripRest 1 minuteB3. 6-8 Strict Pull-Ups (3010 tempo)– Neutral GripRest 10 secondsB4. 10-12 Dumbbell Bicep Curls (2010 tempo)– Standing supinated grip with DBsRest 1 minute

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