September 1, 2018 – Strength & Conditioning Programme

September 1, 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
35min Time Cap

A. 2 Rounds For Time of Running and Dumbbell Burpee Deadlifts

2 Rounds for Time:
Run 400 meters
12 Dumbbell Burpee Deadlifts @ 15/10 kg
–REST 2MINS–

B. 2 Rounds For Time of Running and Dumbbell Power Cleans

2 Rounds for Time:
Run 400 meters
10 Dumbbell Power Cleans @ 15/10 kg
–REST 2MINS–

C. 2 Rounds For Time of Running and Dumbbell Ground to Overheads

2 Rounds for Time:
Run 400 meters
8 Dumbbell Ground to Overheads @ 15/10 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
35min Time Cap

A. 2 Rounds For Time of Running and Dumbbell Burpee Deadlifts

2 Rounds for Time:
Run 400 meters
12 Dumbbell Burpee Deadlifts @ 20/12.5 kg
–REST 2MINS–

B. 2 Rounds For Time of Running and Dumbbell Power Cleans

2 Rounds for Time:
Run 400 meters
10 Dumbbell Power Cleans @ 20/12.5 kg
–REST 2MINS–

C. 2 Rounds For Time of Running and Dumbbell Ground to Overheads

2 Rounds for Time:
Run 400 meters
8 Dumbbell Ground to Overheads @ 20/12.5 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
35min Time Cap

A. 2 Rounds For Time of Running and Dumbbell Burpee Deadlifts

2 Rounds for Time:
Run 400 meters
12 Dumbbell Burpee Deadlifts @ 25/17.5 kg
–REST 2MINS–

B. 2 Rounds For Time of Running and Dumbbell Power Cleans

2 Rounds for Time:
Run 400 meters
10 Dumbbell Power Cleans @ 25/17.5 kg
–REST 2MINS–

C. 2 Rounds For Time of Running and Dumbbell Ground to Overheads

2 Rounds for Time:
Run 400 meters
8 Dumbbell Ground to Overheads @ 25/17.5 kg

D. Alternating Sets: Dumbbell Incline Bench Press, Dumbbell Lateral Raise, Feet Elevated Inverted Ring Row, GHD Hollow Body Hold

4 sets, starting a set every 60 seconds, of:
D1. 8-10 Dumbbell Incline Bench Presses (3010 tempo)D2. 8-10 Dumbbell Lateral Raises (3011 tempo)D3. 8-10 Feet Elevated Inverted Ring Rows (2111 tempo)D4. GHD Hollow Body Hold for 30 seconds

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