October 13, 2018 – Strength & Conditioning Programme

October 13, 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. 12 minute AMRAP of Rowing, Front-Racked Dumbbell Reverse Lunge Steps, and Push-Ups

As Many Rounds and Reps as possible in 12 minutes:
Row 500/400 meters
10 Front-Racked Dumbbell Reverse Lunge Steps
8/5 Push-Ups

– Complete push ups on DBs (chest to floor)
– Select appropriate load for Lunges and Hang Power cleans to ensure you can move conssitently without more than 1 break per set
— Rest 5mins —

B. 12 minute AMRAP of Running, Hang Power Cleans, and Burpees over the Barbell

As Many Rounds and Reps as possible in 12 minutes:
Run 400 meters
10 Hang Power Cleans
10 Burpees over the Barbell

– Select appropriate load for Lunges and Hang Power cleans to ensure you can move conssitently without more than 1 break per set

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. 12 minute AMRAP of Rowing, Front-Racked Dumbbell Reverse Lunge Steps, and Push-Ups

As Many Rounds and Reps as possible in 12 minutes:
Row 500/400 meters
10 Front-Racked Dumbbell Reverse Lunge Steps
10/6 Push-Ups

– Complete push ups on DBs (chest to floor)
– Select appropriate load for Lunges and Hang Power cleans to ensure you can move conssitently without more than 1 break per set
— Rest 5mins —

B. 12 minute AMRAP of Running, Hang Power Cleans, and Burpees over the Barbell

As Many Rounds and Reps as possible in 12 minutes:
Run 400 meters
10 Hang Power Cleans
10 Burpees over the Barbell

– Select appropriate load for Lunges and Hang Power cleans to ensure you can move conssitently without more than 1 break per set

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. 12 minute AMRAP of Rowing, Front-Racked Dumbbell Reverse Lunge Steps, and Push-Ups

As Many Rounds and Reps as possible in 12 minutes:
Row 500/400 meters
10 Front-Racked Dumbbell Reverse Lunge Steps
10/8 Push-Ups

– Complete push ups on DBs (chest to floor)
– Select appropriate load for Lunges and Hang Power cleans to ensure you can move conssitently without more than 1 break per set
— Rest 5mins —

B. 12 minute AMRAP of Running, Hang Power Cleans, and Burpees over the Barbell

As Many Rounds and Reps as possible in 12 minutes:
Run 400 meters
10 Hang Power Cleans
10 Burpees over the Barbell

– Select appropriate load for Lunges and Hang Power cleans to ensure you can move conssitently without more than 1 break per set

C. Accessory

Accessory
Handstand walking / fresstand HS deliberate practice (10 mins):
– Walks for distance
– Walks for speed
– Zigzags
– Obstacles
Scoring: Not Scored

Coaches notes:
If still working on handstand walks, play with the following and sub handstand walks for wall walks for B work
Handstand walk regressions (15 mins of play using the following exercsies):
– Box handstand weight shifts: https://www.youtube.com/watch?v=stT7wcUTKxQ
– Back to wall handstand sponge shifts: https://www.youtube.com/watch?v=riMgdqcwqAk
– Handstand balance off box: https://www.youtube.com/watch?v=2t7hlHlT-n4

D. Accessory

Accessory
A1. 2 arm lying DB press (neutral grip) (3111) 3 x 8-10. Rest 30s
A2. GHD sorenson 2 arm DB row (3010) 3 x 8-10. Rest 30s
B1. Ring FLR with ring turnout 3 x 45-60s with maximal midline tension. Rest 30s
B2. Standing banded pullaparts 3 x 15-20 reps. Rest 30s
Scoring: Not Scored

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