October 20, 2018 – Strength & Conditioning Programme

October 20, 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. 5 Rounds For Time of Power Clean + Push Presses, Burpees over the Barbell, Hanging Knee Raises, and Running

5 Rounds for Time:
5x Power Clean + Push Presses @ 35/25 kg
10 Burpees over the Barbell
10 Hanging Knee Raises
Run 400 meters
Rest 2 minutes between each round
Time Cap: 35 minutes

– Complete as many rounds in a 35 minute window as possible.
– The goal is consistent pacing across all sets. This means that there should be no deviation in time between rounds.
– Keep this session below your threshold at all times. Each round should feel progressively harder, with your last round feeling like an 8.5-9 out of 10 on an RPE scale.
– Your score for this workout is the difference between your FASTEST round and your SLOWEST round. Record this as repetitions
– Record your individual splits.

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. 5 Rounds For Time of Power Clean and Jerks, Burpees over the Barbell, Toes to Bars, and Running

5 Rounds for Time:
5 Power Clean and Jerks @ 75%
10 Burpees over the Barbell
10 Toes to Bars
Run 400 meters
Rest 2 minutes between each round
Time Cap: 35 minutes

– Complete as many rounds in a 35 minute window as possible.
– The goal is consistent pacing across all sets. This means that there should be no deviation in time between rounds.
– Keep this session below your threshold at all times. Each round should feel progressively harder, with your last round feeling like an 8.5-9 out of 10 on an RPE scale.
– Your score for this workout is the difference between your FASTEST round and your SLOWEST round. Record this as repetitions
– Record your individual splits.

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. 5 Rounds For Time of Power Clean and Jerks, Burpees over the Barbell, Toes to Bars, and Running

5 Rounds for Time:
5 Power Clean and Jerks @ 75%
10 Burpees over the Barbell
15/12 Toes to Bars
Run 400 meters
Rest 2 minutes between each round
Time Cap: 35 minutes

– Complete as many rounds in a 35 minute window as possible.
– The goal is consistent pacing across all sets. This means that there should be no deviation in time between rounds.
– Keep this session below your threshold at all times. Each round should feel progressively harder, with your last round feeling like an 8.5-9 out of 10 on an RPE scale.
– Your score for this workout is the difference between your FASTEST round and your SLOWEST round. Record this as repetitions
– Record your individual splits.

B. Accessory:

Accessory:
A. Handstand walking. 2 x 2 minute AMRAP for max distance. Rest to recovery between sets.

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
+
A1. Kipping RIng dip (1 sec pause at bottom and top) 3 x AMRAP. Rest 30s
A2. GHD sorenson 2 arm DB row (3010) 3 x 8-10. Rest 30s
B1. Wall walk 3 x AMRAP whilst maintaining perfect hollow. Must wall walk all the way in and out
B2. Standing banded pullaparts 3 x 15-20 reps. Rest 30s
Scoring: Not Scored

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