April 4, 2019 – Strength & Conditioning Programme

April 4, 2019 – Strength & Conditioning Programme


Warm Up

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. Front-Racked Kettlebell Bulgarian Split Squat 3 x 8

Front-Racked Kettlebell Bulgarian Split Squat (3010 tempo)
– 3 sets of 8 reps
Rest 30 seconds between sets

– Hold a single KB
– Hold KB in opposite arm to working leg
– Mod load across (increase from last week)

B. Alternating Sets: Dumbbell Incline Bench Press, Eccentric Weighted Pull-Up

3 sets of:
B1. 8-10 Dumbbell Incline Bench Presses (3010 tempo)– Neutral grip
– 60 degrees incline
– Increase loads from last week
Rest 1 minuteB2. 3-4 Eccentric Weighted Pull-Ups (80A1 tempo)– Tempo: Jump up, 1 sec hold at top, 6-8 sec down, repeat
– Add load if possible (increase from last week)
Rest 1 minute


Complete as many unbroken complex's of:
6 dual KB front rack squat (3010)
8 hands on KB pushups (2010)
10 dual KB bent over row (2010)
Scoring: Reps (higher is better)
Time Cap: 10 minutes

– Must be an unbroken complex each time (squat straight into pushups straight into B.O.R. Rest as needed between complex's)
– Focus on quality repeitions here, apply tempo to all repetitions and movements
– Pick a challenging load which allows you to execute with good form

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