April 25, 2019 – Strength & Conditioning Programme

April 25, 2019 – Strength & Conditioning Programme

Fitness

A1. Double arm hanging lat stretch 2 x 20s (pronated + supinated). https://www.youtube.com/watch?v=16sLRdXA5Ik
A2. Supine PVC / Barbell overhead stretch and pull. Pronated grip. 2 x 5 – https://www.youtube.com/watch?v=tgvH6ZhujIs
A3. PVC or DB lat / tricep insertion stretch on bench 2 x 20-30s hold (inhale into flexion, exhale into extension) https://www.youtube.com/watch?v=xV9Z7q4eeCI
B. 1/2 kneeling frog adductor stretch with rotation and reach 2 x 6-8 per arm- https://www.youtube.com/watch?v=ShyTmZZf-Cs
C. Ido Squat routine 2.0 – 1 cycle through – https://www.youtube.com/watch?v=lbozu0DPcYI&t=107s

A.

Barbell Reverse Drop Lunge
– 3 sets of 8 reps
Rest 30 seconds between sets

– Standing on 1-2 green pads. As you step back into lunge, keep front knee tracking over toe slightly.
– Can build to a mod-heavy set of 8 per leg

B. Alternating Sets: 1 ¼ Incline Dumbbell Bench Press, Bent-Over Barbell Row

3 sets of:
B1. 6-8 1 ¼ Incline Dumbbell Bench Presses (3010 tempo)– 45 degrees benchRest 30 secondsB2. 8 Bent-Over Barbell Rows (3010 tempo)Rest 1 minute

C.

For 3 Rounds spend 30 seconds on each movement, trying to accumulate as many reps as possible:
Dumbbell Power Clean and Jerk @ 17.5/10 kg
Burpee
Russian Kettlebell Swing @ 28/20 kg
Calories of Assault Bike
Rest 1 minute between each round

– Record total number of reps completed per round. Keep a running total!
– No rest time/transition

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