December 13, 2018 – Strength & Conditioning Programme

December 13, 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

– TESTING!
– Target is 33% of bodyweight PER HAND for 8 reps
– Start with weaker leg first. Stronger leg to match the load of the weaker leg (do not go heavier)

A. Dumbbell Bulgarian Split Squat 3 x 8

Dumbbell Bulgarian Split Squat (3010 tempo)
– 3 sets of 8 reps
Rest as needed

– Build to a 8RM on each leg

B. Close Grip Bench Press 4 x 5

Close Grip Bench Press (3010 tempo)
– 4 sets of 5 reps
Rest as needed

Build to a 5 rep max in 4 sets or less.

C. 30-20-10 Wall Ball Shots, Alternating One-Arm Dumbbell Snatches, and Weighted Sit-Ups

30-20-10 Reps for Time:
Wall Ball Shots @ 8/4 kg
Alternating One-Arm Dumbbell Snatch @ 17.5/12.5 kg
Weighted Sit-Up @ 17.5/12.5 kg

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