November 3, 2018 – Strength & Conditioning Programme

November 3, 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. 30 minute AMRAP of Rowing, Overhead Squats, Kettlebell Swings, and more

As Many Rounds and Reps as possible in 30 minutes:
Row 1000/800 meters
30 Overhead Squats @ 20/15 kg
20 Kettlebell Swings @ 24/16 kg
Run 1000 meters
30 Hang Squat Cleans @ 20/15 kg
20 Kettlebell Swings @ 24/16 kg
Row 1000/800 meters
30 Back Squats @ 20/15 kg
20 Kettlebell Swings @ 24/16 kg

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. 30 minute AMRAP of Rowing, Overhead Squats, Kettlebell Swings, and more

As Many Rounds and Reps as possible in 30 minutes:
Row 1000/800 meters
30 Overhead Squats @ 20/15 kg
20 Kettlebell Swings @ 28/20 kg
Run 1000 meters
30 Hang Squat Cleans @ 20/15 kg
20 Kettlebell Swings @ 28/20 kg
Row 1000/800 meters
30 Back Squats @ 20/15 kg
20 Kettlebell Swings @ 28/20 kg

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. 30 minute AMRAP of Ski Ergs, Overhead Squats, Kettlebell Swings, and more

As Many Rounds and Reps as possible in 30 minutes:
Ski Erg 1000/850 meters
30 Overhead Squats @ 20/15 kg
20 Kettlebell Swings @ 32/24 kg
Run 1000 meters
30 Hang Squat Cleans @ 20/15 kg
20 Kettlebell Swings @ 32/24 kg
Ski Erg 1000/850 meters
30 Back Squats @ 20/15 kg
20 Kettlebell Swings @ 32/24 kg

B. Accessory:

Accessory:
A1. Tall kneeling 2 arm DB supinated bicep curls (3010) 3 x 8-10
A2. Lying 2 arm DB neutral grip tricep extensions (3010) 3 x 8-10
B1. Standing 2 arm DB lateral raise (2010) 3 x 10-12
B2. Standing banded facepulls (2011) 3 x 10-12 https://www.youtube.com/watch?v=9nymplNRfSs
Scoring: Not Scored

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