December 6, 2018 – Strength & Conditioning Programme

December 6, 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

– Increase loads from last week if possible

A. Alternating Sets: Close Grip Bench Press, Bent-Over Barbell Row

3 sets, starting a set every 75 seconds, of:
A1. 6-7 Close Grip Bench Presses (3010 tempo)A2. 6-7 Bent-Over Barbell Rows (3010 tempo)– Pronated B.O.R
– Increase loads from last week
– Mod-heavy loads across

B. Alternating Sets: Dumbbell Bulgarian Split Squat, Dumbbell Bulgarian Split Squat

3 sets, starting a set every 60 seconds, of:
B1. 6 Dumbbell Bulgarian Split Squats (2010 tempo)– Weaker legB2. 6 Dumbbell Bulgarian Split Squats (2010 tempo)– Stronger Leg

C.

As Many Rounds and Reps as possible in 10 minutes:
10 Wall Ball Shots
20 Double-Unders
10 Push-Ups
20 Sit-Ups

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