October 9, 2018 – Strength & Conditioning Programme

October 9, 2018 – Strength & Conditioning Programme

Fitness

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A. Alternating Sets: Strict Pull-Up, Kettlebell Swing, Assault Bike

4 sets, starting a set every 60 seconds, of:
A1. 4-8 Strict Pull-UpsA2. 12 Kettlebell SwingsA3. Assault Bike for 1 minute– Use band if unable to achieve at least 6 pullups per round
– Select an appropriate load for KBS. Full KBS.
– 60sec assault bike @ conversational pace/active recovery

B. 6 Rounds For Time of Burpee Box Jumps and Rowing

6 Rounds for Time:
10 Burpee Box Jumps 24/20 inches
18/12 Calories of Rowing
Rest 1 minute between each round
Time Cap: 20 minutes

– Work with a partner, complete 4-6 sets EACH
– Work:Rest = 1:1
– The 'programmed 60secs of rest' is just there for the sake of the programme

Performance

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A. Alternating Sets: Strict Chest-to-Bar Pull-Up, Bar Muscle-Up, Assault Bike

4 sets, starting a set every 60 seconds, of:
A1. 3-6 Strict Chest-to-Bar Pull-UpsA2. 2-6 Bar Muscle-UpsA3. Assault Bike for 1 minute– Sports specific pulling endurance.
– Add load to strict CTB if possible
– Minimise sloppy repetitions. Looking to build endurance and capacity with technically sound repetitions.
– If you cannot complete bar muscle ups, 4-10 kipping C2B pull ups
– 60sec assault bike @ conversational pace/active recovery

B. 6 Rounds For Time of Burpee Box Jumps and Rowing

6 Rounds for Time:
10 Burpee Box Jumps 24/20 inches
20/15 Calories of Rowing
Rest 1 minute between each round
Time Cap: 20 minutes

– Work with a partner, complete 4-6 sets EACH
– Work:Rest = 1:1
– The 'programmed 60secs of rest' is just there for the sake of the programme

Competitor

Warm Up

A. Foam Roll: Lats / Pecs / Upper-back – 2min each (faster / lighter rolling)
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C. Cressey shoulder sequence – 1 cycle through. https://www.youtube.com/watch?v=Qt4RNqK35hc
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A. Alternating Sets: Chest-to-Bar Pull-Up, Muscle-Up, Assault Bike

4 sets, starting a set every 60 seconds, of:
A1. 6-12 Chest-to-Bar Pull-UpsA2. 2-6 Muscle-UpsA3. Assault Bike for 1 minute– Sports specific pulling endurance.
– Minimise sloppy repetitions. Looking to build endurance and capacity with technically sound repetitions.
– 60sec assault bike @ conversational pace/active recovery

B. 6 Rounds For Time of Burpee Box Jumps and Rowing

6 Rounds for Time:
10 Burpee Box Jumps 30/24 inches
20/15 Calories of Rowing
Rest 1 minute between each round
Time Cap: 20 minutes

– Work with a partner, complete 4-6 sets EACH
– Work:Rest = 1:1
– The 'programmed 60secs of rest' is just there for the sake of the programme

C. 3 Rounds For Time of Assault Bike and Dual Kettlebell Front Rack Carries

3 Rounds for Time:
20/15 Calories of Assault Bike
Dual Kettlebell Front Rack Carry 100 feet @ 28/20 kg

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