August 23, 2018 – Strength & Conditioning Programme

August 23, 2018 – Strength & Conditioning Programme

Fitness

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. Clean Grip Deadlift 3 x 5

Clean Grip Deadlift (31X1 tempo)
– 3 sets of 5 reps
Rest 90 seconds between sets

– Internal torque throughout – chin down, ribcage down
– Build to a tough set of 5

B. Alternating Sets: Bent-Over Barbell Row, Ring Push-Up, Dual Kettlebell Front Rack Carry

4 sets of:
B1. 8 Bent-Over Barbell Rows (3010 tempo)– PronatedNo restB2. 8 Ring Push-Ups (3111 tempo)No restB3. Dual Kettlebell Front Rack Carry Max Distance– 'Giant' set (rest minimal amount between movements, stick to tempo)
– Ring pushups scale to: parlatte pushups -> Floor pushups -> rack pushups
– KB FR Carry – Carry for 40secs
Rest 90 seconds

C. 21-15-9 Kettlebell Swings, Burpees, and Rowing

21-15-9 Reps for Time:
Kettlebell Swing @ 24/16 kg
Burpee
Calories of Rowing
Time Cap: 10 minutes

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