December 27, 2018 – Strength & Conditioning Programme

December 27, 2018 – Strength & Conditioning Programme


Warm Up

A1. Double arm hanging lat stretch 2 x 20s (pronated + supinated).
A2. Supine PVC / Barbell overhead stretch and pull. Pronated grip. 2 x 5 –
A3. PVC or DB lat / tricep insertion stretch on bench 2 x 20-30s hold (inhale into flexion, exhale into extension)
B. 1/2 kneeling frog adductor stretch with rotation and reach 2 x 6-8 per arm-
C. Ido Squat routine 2.0 – 1 cycle through –





A. Alternating Sets: One Arm Dumbbell Bench Press, Ring Pull-Up

3 sets of:
A1. 8 One Arm Dumbbell Bench Presses (3111 tempo)– DB press: Neutral grip at bottom, press and rotate into pronated grip at topRest 45 secondsA2. 2-5 Ring Pull-Ups (3111 tempo)– Ring pullup. If unable to complete 2 reps unbroken, follow eccentric pullup work on bar. If able to complete 5 reps at bodyweight, add load
– Eccentric pullup: 3 x 2-3 reps (9 sec down, Jump up, 1 sec hold with chin above bar). Add load if possible.
Rest 1 minute

B. Dumbbell Box Step-Up 3 x 16

Dumbbell Box Step-Up
– 3 sets of 16 reps
Rest 1 minute between sets

– Set box to just below knee height
– Alternating legs
– Increase loads


4 Rounds for Time:
10 Alternating One-Arm Dumbbell Snatches
6 Bar Facing Burpees
Assault Bike for 30 seconds

– Working in a 15min window, complete between 3-4 sets
– Assault bike @ 90-95% aerobic pace
– P1 work, P2 rest
– If no partner, Rest = Work
– DB snatch at tough load
– This should be HARD, but not quite all out (9/10)
– Goal is to compelte the same number of cals each set

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