September 8, 2018 – Strength & Conditioning Programme

September 8, 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. Front Squat 3 x 5

Front Squat (3111 tempo)
– 3 sets of 5 reps
Rest as needed

– Build to a tough set of 5 reps
– Barbell starts on the floor

B. 5 Rounds For Time of Running and Front Squats

5 Rounds for Time:
Run 400 meters
15 Front Squats @ 30/20 kg
Time Cap: 15 minutes

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. Overhead Squat 3 x 3

Overhead Squat (3111 tempo)
– 3 sets of 3 reps
Rest as needed

– Build to a tough triple
– Barbell starts on the floor

B. 5 Rounds For Time of Running and Overhead Squats

5 Rounds for Time:
Run 400 meters
15 Overhead Squats @ 95/65 lbs
Time Cap: 15 minutes

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. Overhead Squat 3 x 3

Overhead Squat (3111 tempo)
– 3 sets of 3 reps
Rest as needed

– Build to a tough triple
– Barbell starts on the floor

B. 5 Rounds For Time of Running and Overhead Squats

5 Rounds for Time:
Run 400 meters
15 Overhead Squats @ 115/75 lbs
Time Cap: 15 minutes

C. 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:
C1. 8-10 Dumbbell Incline Bench Presses (3010 tempo)C2. 8-10 Dumbbell Lateral Raises (3011 tempo)C3. 8-10 Feet Elevated Inverted Ring Rows (2111 tempo)C4. GHD Hollow Body Hold for 30 seconds

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