November 24, 2018 – Strength & Conditioning Programme

November 24, 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. Hang Power Clean + Hang Squat Clean + Front Squat 4 x 1

Hang Power Clean + Hang Squat Clean + Front Squat
– 4 sets of
Rest as needed

– Quickly build to a moderate complex

B. For Time: Running, Front Squats, Burpees over the Barbell, and more

For Time:
Run 600 meters
21 Front Squats @ 35/20 kg
21 Burpees over the Barbell
Run 600 meters
15 Hang Power Cleans @ 35/20 kg
15 Burpees over the Barbell
Run 600 meters
9 Hang Squat Cleans @ 35/20 kg
9 Burpees over the Barbell
Time Cap: 22 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. Hang Power Snatch + Hang Squat Snatch + Overhead Squat 4 x 1

Hang Power Snatch + Hang Squat Snatch + Overhead Squat
– 4 sets of
Rest as needed

– Quickly build to a moderate complex

B. For Time: Running, Overhead Squats, Burpees over the Barbell, and more

For Time:
Run 600 meters
21 Overhead Squats @ 45/25 kg
21 Burpees over the Barbell
Run 600 meters
15 Hang Power Snatches @ 45/25 kg
15 Burpees over the Barbell
Run 600 meters
9 Hang Squat Snatches @ 45/25 kg
9 Burpees over the Barbell
Time Cap: 22 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. Hang Power Snatch + Hang Squat Snatch + Overhead Squat 4 x 1

Hang Power Snatch + Hang Squat Snatch + Overhead Squat
– 4 sets of
Rest as needed

– Quickly build to a moderate complex

B. For Time: Running, Overhead Squats, Burpees over the Barbell, and more

For Time:
Run 600 meters
21 Overhead Squats @ 52/35 kg
21 Burpees over the Barbell
Run 600 meters
15 Hang Power Snatches @ 52/35 kg
15 Burpees over the Barbell
Run 600 meters
9 Hang Squat Snatches @ 52/35 kg
9 Burpees over the Barbell
Time Cap: 22 minutes

C. Alternating Sets: Half Kneeling One Arm Press, Dumbbell One-Arm Torso Row

3 sets, for quality, of:
C1. 8 Half Kneeling One Arm Presses (3010 tempo)C2. 8 Dumbbell One-Arm Torso Rows (3010 tempo)

D. Alternating Sets: Glute-Ham Raise, Alternating Kettlebell Goblet Cossack Squat

3 sets, for quality, of:
D1. 6-8 Glute-Ham Raises (3010 tempo)D2. 10 Alternating Kettlebell Goblet Cossack Squats (3131 tempo)

View on WodUp

Leave a Comment