September 29, 2018 – Strength & Conditioning Programme

September 29, 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. In partners, complete for time

In partners, complete for time
800m run (together)
30/20 strict Pullups
60/40 Strict pushups

800m run (together)
60 Hanging knee raises
80 DB single arm pushpress @ 17.5/10kg (must swap hands every 5 reps)

800m run (together)
100 sit-ups
100 alt DB snatch @ 17.5/10kg (must swap hands every 5 reps)

800m run (together)
Scoring: Time (lower is better)
Time Cap: 30 minutes

– Run must be completed together. Partners do not need to finish the run at the same time in order to start the next movement
– All other reptitions can be broken up in any way you like. Only 1 partner working at one time
– Time finishes when both parters have completed the final 800m run.
– If Male / Female pairing, required reps in half way between the M and F reps (e.g. 60/50 means a M/F pairing should complete 55)

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. In partners, complete for time

In partners, complete for time
800m run (together)
50/30 Chest to bar Pullups
50/30 HSPU

800m run (together)
70/50 TTB
80 DB single arm push jerk @ 22.5/15kg (must swap hands every 5 reps)

800m run (together)
100 sit-ups
100 alt DB snatch @ 22.5/15kg (must swap with partner every 10 reps minimum)

800m run (together)Scoring: Time (lower is better)
Time Cap: 30 minutes

– Run must be completed together. Partners do not need to finish the run at the same time in order to start the next movement
– All other reptitions can be broken up in any way you like. Only 1 partner working at one time
– Time finishes when both parters have completed the final 800m run.
– If Male / Female pairing, required reps in half way between the M and F reps (e.g. 60/50 means a M/F pairing should complete 55)

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. In partners, complete for time

In partners, complete for time
800m run (together)
60/50 Chest to bar Pullups
60/50 HSPU

800m run (together)
80/70 TTB
80 DB single arm push jerk @ 27.5/20kg (must swap hands every 5 reps)

800m run (together)
100 sit-ups
100 alt DB snatch @ 27.5/20kg (must swap to partner every 10 reps minimum)

800m run (together)Scoring: Not Scored
Time Cap: 30 minutes

– Run must be completed together. Partners do not need to finish the run at the same time in order to start the next movement
– All other reptitions can be broken up in any way you like. Only 1 partner working at one time
– Time finishes when both parters have completed the final 800m run.
– If Male / Female pairing, required reps in half way between the M and F reps (e.g. 60/50 means a M/F pairing should complete 55)

B. Accessory:

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

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

C. Alternating Sets: One Arm Dumbbell Bench Press, 1-Quarter Turkish Get-Up, False Grip Inverted Ring Row

3 sets of:
C1. 10 One Arm Dumbbell Bench Presses (3111 tempo)– Neutral grip
– 10 reps per arm
Rest 30 secondsC2. 3 1-Quarter Turkish Get-Ups– Finish in half kneeling positionRest 30 secondsC3. 8-10 False Grip Inverted Ring Rows (2111 tempo)Rest 30 seconds

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