February 28, 2019 – Strength & Conditioning Programme

February 28, 2019 – 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 (3211 tempo)
– 3 sets of 6 reps
Rest as needed

– Go to the 'hover' position
– Hover = pause with plates 1 inch from ground. Keep chin down, belly tight throughout

B.

Every 3 minute for 9 minutes (3 rounds):
8-10 Dumbbell Incline Bench Presses
8-10 Ring Rows
12 Front-Racked Double Kettlebell Reverse Lunge Steps

– Select moderate loads for all movements. Should be able to complete 10 reps for first 2 sets on DB press and ring rows as a minimum
– Rest 15secs after burpees, before AB

C.

Every 2 minute for 12 minutes (6 rounds):
8 Kettlebell Swings
8 Burpees
Assault Bike for 10/12 seconds

– Working on developing athletes ability to move FAST and EXPLOSIVELY with this protocol
– All athletes to have 2 second rolling start. Men 10s, Women 12s @ 100%. Push for the entire 10-12 seconds!
– Full KBS this week

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