August 30, 2018 – Strength & Conditioning Programme

August 30, 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. Dumbbell Bulgarian Split Squat 3 x 8

Dumbbell Bulgarian Split Squat (3010 tempo)
– 3 sets of 8 reps
Rest 45 seconds between sets

– @ light / mod load across.
– Bench / Box height should be 2" below knee cap.

B. Alternating Sets: Weighted Bar Dip, Dumbbell One-Arm Bent-Over Row

3 sets of:
B1. 6-8 Weighted Bar Dips (3010 tempo)– Dip progressions: Bench dip -> V-bar dip / Box dip -: Ring dipRest 1 minuteB2. 8 Dumbbell One-Arm Bent-Over Rows (3010 tempo)https://www.youtube.com/watch?v=5DAd-sNGnRU)Rest 1 minute

C. 12:30 EMOM of Squat Jumps, Alternating One-Arm Dumbbell Snatches, and Rowing

Every 2:30 for 12:30 (5 rounds):
15 Squat Jumps
10 Alternating One-Arm Dumbbell Snatches
Row for 30 seconds

– TnG Dumbbell Snatch (swap arms mid air, or fast swap on floor)
– Row @ 85-90%
– Record meters completed each round

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